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

[David Lees]

Hello RX Muscle peeps! Just wanted to introduce myself...my name is David Lees and I am an NPC Men's Physique and bodybuilding competitor. I started competing last year and competd in 3 shows:

2011 NPC Rhode Island - 5th place MPD (HUGE learning experience!)
2011 NPC Hartford Europa - 2nd place MPD
2011 NPC New England - 6th Place in the novice light-heavies in bodybuilding

My goal this year is to earn my IFBB Pro card and hopefully get a sponsorship(s). I am also currently competing in the Myotropics Fitness Model contest on FB.

You can find me on FB at: http://www.facebook.com/#!/SVT04DAL

Also, feel free to browse my training videos on YouTube at: http://www.youtube.com/user/ZerosigFF?feature=mhee

I am currently prepping for the NPC Team Universe in Teaneck, NJ where I hope to earn my IFBB Pro Card in MPD. Here are some photos and training videos taken over the last year or so during contest prep and off-season:


http://www.youtube.com/watch?v=iK5s5LflgrA

122308122309122310122311122307

[David Lees]

http://www.youtube.com/watch?v=2IH6RReIlqc

[David Lees]

http://www.youtube.com/watch?v=O8GtcV-kh3E

[David Lees]

http://www.youtube.com/watch?v=Qz62fRGHQtE

[David Lees]

http://www.youtube.com/watch?v=kItTbnYdKo0

[David Lees]

http://www.youtube.com/watch?v=pBUvt8yPC5k

[David Lees]

3 weeks out from Team U, snapped these after breakfast this morning:

122353122354122355122356 212lbs. For my last prep I dropped 15lbs in the last 2 weeks leading up to my show so if this holds true for this prep, I will be onstage at 197lbs...roughly 8lbs more than my previouis competition! Definitely had a productive off-season! :)

[David Lees]

17 days out and BW is holding steady at 210lbs upon waking in the morning.

[David Lees]

206lbs this morning...dropped 5lbs in 3 days! Seeing HUGE improvements in conditioning every 24 hours. I would say I look about 3 days out instead of the 15 days out... HELL YEAH!

[David Lees]

2 weeks out...206lbs

123192123193123194123191

[David Lees]

Photos taken this morning...10 days out from Team U, 201.8lbs:
123390123391123392123393123389

[calpoly]

Look a little behind but nice figure

[David Lees]

201.8lbs this morning again but continuing to sharpen up.

[chrisotpherm]

Looking good bro!

[David Lees]

Looking good bro!

THANK YOU! Will probably post more photos on Friday...

[David Lees]

201.8lbs upon waking for the 3rd morning in a row but continuing to sharpen and dry up. Gonna look absolutely FILTHY by this time next week...

[David Lees]

http://sphotos.xx.fbcdn.net/hphotos-snc6/251914_255513457896097_1084293204_n.jpghttp://sphotos.xx.fbcdn.net/hphotos-snc7/481915_255513504562759_1809007945_n.jpghttp://sphotos.xx.fbcdn.net/hphotos-ash3/557784_255513531229423_1847754294_n.jpg
1 week out...201.4lbshttp://sphotos.xx.fbcdn.net/hphotos-ash4/295230_255513417896101_1527614893_n.jpg

[David Lees]

Arm training 1 week out this past Friday:

http://www.youtube.com/watch?v=x-OuOqspZZM

[David Lees]

http://www.youtube.com/watch?v=eqgK635VEyw

[David Lees]

124573 Friday 201lbs
124574 Saturday 198lbs
Sunday 196lbs
124575

[David Lees]

124576 This morning 194lbs. Only 4 days to prejudging!

[LANCE ADAM]

impressive man! crazy lifts too! mad respect!

What your diet looking like? You really sharpened up from 3 weeks out!

[David Lees]

impressive man! crazy lifts too! mad respect!

What your diet looking like? You really sharpened up from 3 weeks out!

Thanks dude! I always make my biggest changes/improvements in the final 2 weeks of prep which as you can imagine are the most challenging diet and training wise. My body literally improves condition about every 8 hours, waking up in the morning and seeing the changes is like Christmas morning every morning!

Kind of hard to describe my diet but it changes every few days in the final 2 weeks but right now I am only at 1300-1400 cals per day for the final week of prep, it's brutal!

[David Lees]

3 days out...192.2lbs:

124632124633124634124635 Can't wait to get on stage and rock it!!!

[LANCE ADAM]

looking forward to see how everything went!

[David Lees]

Placed 12th out of a very competitive class of 17. Not bad for my first national level/pro qualfying show as a virtual "unknown". I am eyeing the Piuttsburgh show at the end of summer:

125380

[LANCE ADAM]

You looked great, Quality man

[LSMUSCL81a]

great way to document that cut, looked real good man...def. impressed with your training style...good luck! what show in the burgh u eyeballing? the elite physique?

[Daniel]

Looking good.

Natural?

[David Lees]

You looked great, Quality man

Thanks bud!


great way to document that cut, looked real good man...def. impressed with your training style...good luck! what show in the burgh u eyeballing? the elite physique?

IFBB North Americans...hopefully I can "break in" at that show. Exactly 7 weeks and 3 days until prejudging LOL! Already back on my 6 week out diet but went from 190lbs morning of prejudging to 210lbs this morning. Looking HUGE but in a good way right now.


Looking good.

Natural?

Thanks man and yes.

[David Lees]

I just created my very own fan page to help market and promote to get my face and name out there on my journey to becoming an IFBB Pro Physique Competitor. Please take a moment to check out my page and "like" if you get the chance. I will be posting photos, diet/training tips, supplementation discussion as well as training videos. THANK YOU!!!
http://www.facebook.com/SVT04DAL#!/DavidLeesMPD

[LSMUSCL81a]

ahh the NA, i will be there spectating...after seeing how u train, think i might stay in my seat and check out the mpd...good luck

[David Lees]

Thanks bud, I appreciate the support and definitely introduce yourself if you see me.

There'sa big misconception that the MPD guys are small and don't train hard or train legs or diet hard...this couldn't be further from the truth (at least in my case). I know that all of the guys I competed against this past weekend all appeared as though they take this shit seriously and train/diet properly, you have to at this level.

Case in point...here are some photos I snapped on Saturday night after the Final. It has become painfully obvious that I overdepleted for prejudging on Friday and I looked quite a bit fuller/more vascular on Saturday:

125497125498125499125496

[David Lees]

Been crazy busy this past week/weekend and lots of exciting stuff going on. I'll give details if/when it materializes, trying to keep a level head about hings. Anyways, here's a few photos taken after a sick arm session this past Friday...post contest rebound has been berry berry good to me! :)

http://sphotos-b.xx.fbcdn.net/hphotos-ash4/480456_468713146474606_672564443_n.jpghttp://sphotos-b.xx.fbcdn.net/hphotos-ash3/555876_468714683141119_912322935_n.jpg

[David Lees]

Had a buddy of mine snap these last night after a brutal back/trap session:

http://sphotos-a.xx.fbcdn.net/hphotos-ash3/532568_470408916305029_1220134455_n.jpghttp://sphotos-b.xx.fbcdn.net/hphotos-ash4/376260_470408872971700_1275214879_n.jpghttp://sphotos-a.xx.fbcdn.net/hphotos-ash4/376541_470408939638360_346876651_n.jpg

[chris250]

look good bro....good luck to ya...I wish ya the best...

[David Lees]

look good bro....good luck to ya...I wish ya the best...

Than you! And thank you for stopping by...

[David Lees]

Excellent session last night!

7/19 Calves/Abs/Obliques/Cardio
AM BW: 199.2lbs
AM Cardio: 1 hour fasted walking

Standing Pin loaded calf raise warm ups
50 x 15
100 x 12
150(stack) x 10

Cybex Calf Sled
2pps x 15
4pps x 10
5pps(maxed) x 10
3pps x 10
1pps x 10

Seated Calf plate Loaded calf raise
90 x 15
135 x 10
180 x 10
225 x 10 drop set to 90 x 10

Kneeling Cable Rope Crunches
100 x 34
100 x 33
100 x 33

Hanging Leg Raise
x 25
x 20
x 15
x 15

Cable Oblique twists/wood choppers "swing the bat" (sets are for each side of body)
30 x 25
40 x 25
50 x 25

Seated oblique stick twists superset with standing DB side crunches/squeezes
stick by 34 + 35 x 10 each side
repeat
repeat

PM Cardio: 15 minutes all out on the elliptical, absolutely SOAKED by the time I was done.

Here's a few shots from this morning at 200lbs even, 6 weeks out from the North Americans:
126218126219126220 Will be annhilating triceps, biceps and forearms this evening with soem hyperextensions thrown in at the end. No PM cardio but will be doing cardio over the weekend, no weight training.

[David Lees]

Spectacular arm session on Friday...

7/20 Arms/Forearms/Lower back
AM BW: 198lbs
AM Cardio: 55 minutes fasted walking

Close grip bench press
Bar x 30
135 x 20
225 x 10
315 x 10
295 x 10
275 x 10

Bodymasters seated machine dips
210 x 20
210 x 15
210 x 10

Single Arm Overhead DB Extensions
35 x 15
40 x 12
45 x 10

Single arm cable extensions (completed as "blood starving" sets, alternating each arm)
40 x 15
30 x 15
30 x 12
30 x 10
30 x 10

Seated Alternating DB Curl warm-ups
25 x 20
35 x 20
40 x 18
45 x 12

Standing Curls using EZ-curl bar (outer grips)
55 x 20
75 x 15
95 x 12
115 x 10

Leaning cable curls (both arms simultaneaously)
25 x 15
25 x 15
25 x 15

Single Arm Cable Concentration curl (all reps slow with hard squeeze at full contraction- PAINFUL!)
20 x 15
20 x 12
20 x 10

Alternating DB Hammer Curl (traditional + front of body)
50 x 20
50 x 20
50 x 20

DB Wrist Curls (all sets performed as on giant set)
50 x 15
50 x 12
50 x 10

7/21 - 1 hour AM cardio fasted walking and general yard/housework all day!
7/22 - same as 7/21

[David Lees]

Did AM cardio yesterday morning but no training in the evening. Had to atend the wake of one of my best friends who recently passed due to a freak accident. I will be dedicating my prep for the NA's in his honor. i'll be hitting it HARD tonight - chest/delts/lower back and cardio.

[David Lees]

Trained with extra purpose and FIRE last night.

7/24 Chest/delts/erectors/cardio
AM BW: 200lbs
AM Cardio: 55 minutes fasted walking

Incline Barbell Bench Press
Bar x 30
135 x 20
225 x 10
255 x 10
275 x 8
295 x 5 drop set to 225 x 5

Flat DM Press
100 x 15
100 x 12
100 x 10

HS ISO Wide Chest Press (similar to decline press) all reps down super slow with exaggerated squeeze at top. Pump at this point was off the charts.
2pps x 12
2pps x 12

Machine Flyes
75 x 15
90 x 15
115 x 15

DB Lateral "21's" (7 side/7 front/7 rear)
25 x 1 set
35 x 1 set
35 x 1 set

Seated Strict/straight arm DB Laterals
25 x 10
25 x 10
25 x 10

Behind the back cable laterals
20 x 15
20 x 12
20 x 10

PM Cardio: 20 minutes on elliptical at blazing pace.

[David Lees]

It's all about the squeeze and contraction, not getting caught up in moving heavy weight for the sake of moving weight, that is USELESS in bodybuilding! I've made more gains training this way compared to hte past when all my focus was on moving as much weight as possible. More people need to learn this and learn this early if they want to maximize hypertrophy and gains!

7/25 Back/Traps/Erectors/Cardio

AM BW: 200lbs
AM Cardio: 1 hour fasted walking

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

Elevated Platform T-Bar Row (torso parellel to platform, barrow neutral grip)
135 x 15
170 x 12
225 x 10
270 x 8 drop set to 135 x 10

DB Rows (strict/slow.no jerking, full stretch at bottom and pulled up to hip)
100 x 15
100 x 12
100 x 10

HS Iso Lateral Row (I do these standing with the seat all the way down, both arms simultaneously with a narrow neutral grip)
2pps x 15
3pps x 10
4pps x 8 drop set to 2pps x 10

STRICT Barbell Rows (wide overhand grip, torso parallel to ground, feet place almost together, big stretch again at bottom, hard squeeze at top, pulling bar into abdomen)
135 x 15
135 x 12
135 x 10

LEVERAGE Plate Loaded Lat pulldown (grip overhand, just outside shoulder width, all reps SLOW, big stretch at top, hard squeeze at bottom, gets painful!)
100 x 15
100 x 12
100 x 10

Cable Pulldown using butterfly handle (to top of chest, again all reps slow, big stretch, hard squeeze)
100 x 15
100 x 12
100 x 10

Rack Deads (from 4th pin/just below knee) haven't done these in over a month or so, so I took it easy weight wise)
135 x 20
225 x 15
315 x 15

Barbell Shrugs (paused at top of each rep)
135 x 15
225 x 10
225 x 10

45lb plate shrugs x 15 x 15

Hyper Extensions
x 15
x 15
x 15

PM Cardio: 20 minutes on elliptical at moderate to fast pace.

[David Lees]

7/26/12 - Calves/Abs/Obliques/Erectors/Cadio

AM BW: 198.2lbs
AM Cardio: 1 hour fasted walking

Standing Pin Loaded Calve Raise warmups
50 x 20
100 x 15
150(stack) x 10

Cybex Calve Sled
BW (200lbs) + 180 x 15
BW + 360 x 12
BW + 450 x 10
BW + 270 x 10
BW + 90 x 15

Seated Plate Loaded Calve Raise
90 x 15
135 x 12
180 x 10
225 x 10
270 x 8 drop set to 135 x 10 drop set to 90 x 15

Single Leg Calve Raises (off platform)
BW x 15
BW x 15

Kneeling Cable Crunches with rope attachment
100 x 34
110 x 33
110 x 33

Hanging Leg Raises with twists
x 25
x 20
x 15
x 15

Cable Oblique Twists/wood choppers (sets are for each side of body)
30 x 25
40 x 20
50 x 20

Seated Stick Oblique Twists superset with DB Side Crunches
x 34 + 35 x 10 each side
repeat
repeat

Hyper Extensions
BW x 15
10 x 15
15 x 15

PM Cardio: 10 minutes on elliptical at fast pace (had to cut session short because I was running late and had to get home.

[LANCE ADAM]

great log man! RESPECT!

[David Lees]

great log man! RESPECT!

Thanks dude!

[David Lees]

7/27 Arms

AM BW: 199.2lbs
AM Cardio: 1 hour fasted walking

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 8
275 x 8

Lying EZ-Curl Tricep Extensions (skullcrushers)
80 x 15
100 x 15
110 x 15

Cable Extensions using rope attachment (heavy cable station)
50 x 20
80 x 15

Single Arm O.H. DB Extensions
35 x 15
40 x 12
45 x 10

Single Arm Reverse Cable Extensions (performed as "blood starving" sets) sets are for each arm
30 x 15
30 x 12
30 x 10
30 x 10
30 x 10

Alternating DB Curl Warm-ups
25 x 20
35 x 20

Barbell Drag Curls w/ wide grip
50 x 15
80 x 12
100 x 10
110 x 10

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

Alternating DB Hammer Curls
65 x 16
65 x 18
65 x 20

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

FST-7 Single Arm Cable Concentration Curls (arms at head level on elevated pad) sets are for each arm
30 x 15
30 x 12
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

No PM Cadio...had to get home to the Wifey!

Saturday 7/28 - 1 hour fasted walking in morning and 45 minutes cutting the grass with push mower in afternoon
Sunday 7/29 - 1 hour fasted walking in morning

[David Lees]

http://www.youtube.com/watch?v=W_twwYIFwBM

[David Lees]

Strength is starting to come back as I begin my official prep for the IFBB North American Championships last night. Doing a 4 week prep since I just came off the Team U competition and managed to keep things clean and trained hard since then…
7/30/12- Chest/Delts/Erectors/Cardio
AM BW: 205lbs
AM Cardio: 1 hour fasted walking
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 6
335 x 5 (6 reps was the goal)

http://youtu.be/OR1QmPAhVlI
295 x 9 (failure)
275 x 8 (failure)

Incline DB “Crazy 7’s” (all sets are performed R/P style with 15 seconds between sets)
100 x 7
90 x 7
80 x 7
70 x 7

HS Wide Chest Press (all reps performed with 1 second pause at top of contraction)
180 x 15
180 x 15

Machine Flyes
125 x 15
125 x 15
125 x 15

Seated Barbell Shoulder Press
135 x 20
155 x 10
155 x 10

Standing DB Lateral Raises
25 x 15
30 x 12
35 x 12

Seated Strict/Straight Arm DB Laterals
25 x 10
25 x 10
Cable Laterals (sets are for each arm)
15 x 15
15 x 15

Reverse Cable Flye (rear delts)
20 x 15
20 x 15

Hyperextensions (performed with twists to left and right then center) static hold on last rep for as long as I can hold it
X 20
X 20
X 20

PM Cardio: 20 minutes elliptical trainer- average HR 160-170bpm! Fookin’ FLYING!

[David Lees]

Machine flye 125 x 15

http://www.youtube.com/watch?v=le1GG40Gvr0

[David Lees]

Seated Barbell Press 155 x 10

http://www.youtube.com/watch?v=sch0sks6Nts

[David Lees]

DB Laterals 35 x 12

http://www.youtube.com/watch?v=Vil3Hrd9DMY

[David Lees]

Weight has actually gone up a bit per usual when I start prep thanks to supplementing with the Super DMZ (using my leftovers of the original DMZ because I am still waiting for the DMZ 2.0 to arrive). Usually takes about 5-6 days until I see it start to drop and it typically drops fairly rapidly. With that being said, I think I will be a little heavier on stage this time around because I seem to keep packing on lean muscle which is always welcomed!

7/31/12 - Back/Traps/Erectors/Cardio
AM BW: 205lbs
AM Cardio: 1 hour fasted walking upon waking

Kneeling Straight Arm Pulldowns using Rope attachment on heavy cable station
50 x 20
80 x 15
80 x 10

Elevated Platform T-Bar Rows (narrow neutral grip, torso parallel to ground)
135 x 15
180 x 12
225 x 10 drop set to 135 x 10

Strict Barbell Rows (feet together, torso parallel to ground, wide overhand grip- ARNOLD STYLE!)
135 x 15
225 x 10
185 x 10

Leverage Plate Loaded Wide Grip Pulldown (performed as a TRIPLE drop set, hella painful!)
130 x 10 ds
110 x 10 ds
90 x 10

HS ISO Lateral Row ( I do these standing with my chest against the pad, seat all the way down using narrow neutral grip and both arms simultaneously)
180 x 15
180 x 12
180 x 10

Cybex Dual Axis Pulldown using narrow neutral grip, pulled to top of chest
100 x 20
150 x 15
190 x 10

Rack Deads from 4th pin (just below knee)
225 x 15
315 x 10
405 x 10

HS Shrugs (all reps paused at top for 1 second count)
180 x 20
270 x 15
360 x 10

Hyperextensions with twists
x 20
x 20
x 20

PM Cardio: 20 minutes on elliptical at fast pace (160-170 BPM HR average)

[Daniel Minarsky]

Journal is looking good man. GL in your prep. What is your experience with IML supps as far as strength, size and conditioning? Thinking about trying them once I get over to US (would not clear customs to where I'm at right now).

[David Lees]

Journal is looking good man. GL in your prep. What is your experience with IML supps as far as strength, size and conditioning? Thinking about trying them once I get over to US (would not clear customs to where I'm at right now).

I have used the Super DMZ Rx for my last 3 shows and it's hands down the strongest LEGAL OTC product you can use. The original formula is not available anymore but IML just released a new version called Super DMZ Rx 2.0, it is supposed to be even stronger than the the orignal. I am waiting form y bottle to arrive so I can use it for my prep for the NA's.

[David Lees]

Was on a mission last night to torch my quads/hams...

8/1/12 - Quads/Hams
AM BW: 205lbs
AM Cardio: 1 hour fast walking upon waking up

Icarian Plate Loaded Hack Squat (sled weighs 95lbs empty. All reps bottomed out with shoulder width stance, toes slightly out)
Empty x 15
185 x 10
275 x 10
365 x 10
455 x 8 drop set to 275 x 10

Cybex Plate Loaded Leg Press (narrow stance, feet low on platform, toes out)
225 x 10
450 x 10
540 x 10

Seated Pin Loaded Leg Press (feet together, toes out) Sets performed as triple superset, no rest between sets
190 x 25
250 x 20
310 x 15

Single Leg Quad Extensions (all sets performed back to back etc.)
50 x 25
50 x 20
50 x 15
50 x 10

Stiff Legged Deadlifts
135 x 10
185 x 10
205 x 10
225 x 10 drop set 135 x 10

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

Alternating DB Lunges
20 x 20
20 x 20

NO PM cardio...(I rarely do cardio after legs because I am usually too whiped out at that point, legs are like jelly)

[David Lees]

8/2/12 Calves/Abs/Obliques/Erectors/Cardio
AM BW 206lbs
AM Cardio: 1 hour fasted walking at brisk pace

Standing pin loaded calve raise warmups
50 x 25
50 x 20

Cybex Calve Sled (all sets performed with little to no rest, basically rep load/unload plates and repeat)
2pps x 15
4pps x 10
5pps x 10 (machine won't hold anymore plates)
3pps x 10
1pps x 15

Seated Plate loaded calve raise
90 x 10
135 x 10
180 x 10
225 x 10 drop set to 90 x 15

Standing pin loaded calve raise
100 x 10
130 x 10
150 x 10 (full stack)

Cable Crunches using rope attachment ( I do these with twists to the right and left including straight up and down)
100 x 34
110 x 33
120 x 33

Hanging Leg Raises with twists
x 25
x 25
x 15
x 15

Cable Oblique Twists aka "wood choppers" (sets are for each side)
30 x 25
40 x 25
50 x 25

Seated Stick Oblique twists superset with DB side Crunches
x 34 + 35 x 15
x 34 + 35 x 15

Hyperextensions
x 25
x 20
x 20

PM Cardio: 20 minutes on elliptical averaging 160 bpm HR

[Laurie Schnelle]

Good Stuff David!! You know Im rooting for ya!! :)

[David Lees]

Good Stuff David!! You know Im rooting for ya!! :)

:):):)

[David Lees]

8/3/12 Arms
AM BW: 206lbs
AM Cardio: 1 hour fasted walking

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 9
275 x 10
225 x 12

Cable Rope Extensions performed as "blood starving" sets
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Lying DB Skullcrushers (both arms same time)
35 x 15
45 x 12
35 x 10

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

DB Curl Warm-ups (both arms simultaneously)
25 x 20
30 x 18
35 x 16

Narrow Grip Barbell Curls
50 x 15
80 x 12
100 x 10
110 x 10

Alternating DB Hammer Curls
65 x 20
65 x 18
65 x 16

FST-7 Cable Concentration EZ-Curls (arms elevated on pad at eye level)
30 x 15
30 x 12
30 x 10
30 x 10
20 x 20
20 x 10
20 x 10

DB Wrist Curls Superset with Reverse barbell curls using narrow grip
50 x 20 + 50 x 15
50 x 15 + 50 x 12
50 x 10 + 50 x 10

I have some video as well but forgot my camera in my Cobra which is at home today...will post tomorrow.

[David Lees]

8/6/12 - 3 weeks and 5 days out from IFBB NA's:

202lbs
129008129009129010

[Daniel Minarsky]

Looking good and balanced. Wish I had your lower pecs LOL.

[David Lees]

Looking good and balanced. Wish I had your lower pecs LOL.

Thanks bud!!

[David Lees]

Keto hit me HARD last night. Energy levels were way down, strength was only at about 70% and I had a few instances whereI got light-headed and saw stars throughout my session. I pushed through though and still managed a solid workout. I also determined that I will remove incline barbell presses from the rotation and stick with incline DB presses. Incline BB Presses have always felt awkward to my and last thing I need right now is to start having shoulder issues again.

8/6/12 - Chest/delts/erectors/cardio
AM BW: 202.8lbs (down 4 lbs from Friday)
AM Cardio: 1 hour fasted walking

Incline Barbell Press
Bar x 30
135 x 20
225 x 10
275 x 7 (should have been at least 8!)
245 x 10
225 x 8

Incline DB Presses (performed with a half second pause at bottom for stretch and exaggerated squeeze/hold at top for maximum contraction)
80 x 10
80 x 10

HS ISO Wide Chest Press (performed say way as the incline DB presses)
2pps x 15
2pps x 15

Kneeling Cable "most muscular" flye
50 x 15
50 x 12
50 x 15
50 x 12

HS Shoulder Press
45lbs ps x 20
70lbs ps x 15
45lbs ps x 15

Seated Straight Arm/Strict DB Laterals
20 x 15
25 x 12
30 x 10

FST-7 Cable Laterals (sets are for each side, performed with cable in front of body)
10 x 15
10 x 15
10 x 12
10 x 12
10 x 10
10 x 10
10 x 10

Hyper Extensions
x 25
x 20
x 15
x 15

PM Cardio: 30 minutes on elliptical averaging 150-160bpm heart rate.

[David Lees]

2 videos from this past Friday's arm session as promised...


http://www.youtube.com/watch?v=X31NzryEHb8

[David Lees]

http://www.youtube.com/watch?v=h-Ugta4EA2k
You get a pretty good idea of how pumped my biceps were in this video...

[David Lees]

Strength and energy levels seemed to be a bit better last night. Might have something to do with the fact that I drank 3 cups of coffee, took some clen and also drank a 2x Strength Rockstar Sugar/Carb free energy drink perhaps.

8/7/12 - Back/Traps/Erectors/Cardio
AM BW: 202.8lbs
AM Cardio: 1 hour fasted walking

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

Elevated Platform T-Bar Rows (torso parallel to ground)
135 x 20
180 x 15
225 x 10
270 x 10 drop set to 135 x 10

Strict Barbell Rows (wide grip, bar pulled into lower pec line, torso parallel to ground)
135 x 15
185 x 10
135 x 10

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

Leverage Plate Loaded Lat Pulldown
100 x 10
120 x 10
130 x 10 drop set to 100 x 10

HS ISO Lateral Row (wide overhand grip, performed standing with torso against pad, seat all the way down, both arms simultaneously)
1pps x 15
2pps x 10
2pps x 10 drop set to 1pps x 10

Barbell Shrugs (haven't gone heavier than 225 on these for about a year, decided to change that)
135 x 10
225 x 10
315 x 10
405 x 8 drop set to 225 x 10

DB Shrugs
100 x 10
120 x 10
150 x 10

Hyper Extensions
10 x 10
15 x 10
20 x 10
25 x 10

PM Cardio: 30 minutes on elliptical, kept heart rate in the 160bpm range.

[David Lees]

Energy levels continue to be low, only a few more days (I hope!)...last night's quad/ham session was a struggle from start to finish.

8/8/12 - Quads/Hams
AM BW: 202.8lbs
AM Cardio: 1 hour fasted walking

Quad Extension Warmups
50 x 25
50 x 25

Icarian Hack Sled (all reps bottomed out, shoulder width/toes out stance)
1pps x 10
2pps x 10
3pps x 10
4pps x 8
2pps x 10


http://www.youtube.com/watch?v=TSPShEJoLsg


Leg Press (narrow stance, toes out, feet low on platform)
2pps x 12
3pps x 12
4pps x 12

Seated Pin Loaded Leg Press (feet together, toes straight)
210 x 15
260 x 15
310 x 15

Single Leg Quad Extension (sets are for each leg)
50 x 20
50 x 15
50 x 10

Stiff Legged Deads (no belt)
135 x 10
185 x 10
205 x 10
225 x 10 drop set to 135 x 10

Barbell Alternating Lunges
Bar x 20
Bar x 20

Seated Ham Curl
90 x 10
110 x 10
130 x 10
150 x 10

No PM Cardio, nothing left in the tank.

[David Lees]

8/9/12 - Calves/Abs/Obliques/Erectors/Cardio
AM BW: 200.8lbs
NO AM Cardio...was feeling a bit "run down" and needed to sleep in a little bit. Good decision.

Elevated BW Calf Raises Warmup
x 25 + 10 on right leg only + 10 on left leg only
x 25 + 10 on right leg only + 10 on left leg only

Cybex Calf Sled
2pps x 10
4pps x 10
5pps x 10
3pps x 10
1pps x 10

Plate Loaded Seated Calf Raise
90 x 10
135 x 10
180 x 10
225 x 10 drop set 135 x 10 drop set 45 x 10

Pin Loaded Standing Calf Raise (paused reps at peak contraction)
100 x 10
100 x 10
100 x 10

Hanging Leg Raise w/ twists
x 25
x 20
x 15 (abs started to cramp so I stopped at this set, usually do one more set of 15)

Cable Oblique Twists/wood choppers (sets are for each side)
30 x 25
40 x 25
50 x 25

Seated Stick Oblque Twists superset with DB Side Crunches
x 34 + 35 x 15
x 34 + 35 x 15
x 34 + 35 x 15

Kneeling Cable Crunches (took it easy on these to make sure my abs didn't cramp)
100 x 34
100 x 33
100 x 33

Hyperextensions
BW x 10
15 x 10
20 x 10
25 x 10

All 4 elliptical machines werer being used, apparently they have become popular to use all of a sudden by other members in the gym. I decided to do the stepmill instead which for me is the next best cardio option. Although it wasn't easy given that i had trained quads/hams the previous day and had just finished demolishing my calves.

I did 30 minutes on the stepmill at level 5 for 2 minutes and then level 6 for 3 minutes and then repeat until I was done. I was gassed and soaked at the end of the session...mission accomplished!

[David Lees]

http://www.youtube.com/watch?v=FIky82G1Hp8

2 weeks and 5 days out... 200lbs 8/13/12. Light washed me out quite a bit but you get the general idea...

129639129640129641129642

[David Lees]

8/10/12 Arms/Cardio

AM BW: 200lbs
AM Cardio: 1 hour fasted walking

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 9
275 x 10
225 x 13 (failure)

Seated Dip Machine
200 x 20
260 x 15
Full stack 290 x 10

Standing Single Arm Overhead DB Extension superset with DB Kickacks (sets are for each arm)
25 x 15 + 25 x 10
30 x 12 + 30 x 10
35 x 10 + 35 x 10

Single Arm Cable Extension
30 x 15
30 x 15
30 x 15

Alternating Db Curl warm-ups
25 x 20
30 x 18
35 x 16

Wide Grip Barbell Drag Curls
50 x 15
60 x 12
70 x 10
80 x 10

Incline DB Curls (both arms simultaneously, no supination)
25 x 12
30 x 10
35 x 10

Cable Curls using Ez-Curl bar attachment (used out grips, elbows held in front of body)
80 x 10
90 x 10
100 x 10

DB Hammer Curls
80 x 12
70 x 12
60 x 12

Single Arm Cable Concentration Curls (elbows/back of arm supported on elevated pad at head level)
10 x 15
15 x 12
20 x 10
25 x 10

PM Cardio: 30 minutes on stepmill.

[David Lees]

Tried some different shit tonight for my chest and delt session...

8/13/12 Chest/delts/erectors/cardio

AM BW: 202lbs
AM cardio: 1 hour fasted walking

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 9
285 x 8
275 x 7

Incline DB Press superset with Incline DB Flye (all reps paused for a half second at bottom and top of rep)
80 x 10 + 50 x 8
70 x 8 + 35 x 8
60 x 10 + 30 x 10

Machine Flye
125 x 15
125 x 12

HS Plate Loaded Shoulder press
100 x 15
150 x 12
170 x 10 drop set to 100 x 10

DB Laterals Giant Set (15 seconds rest between sets)
25 x 15
30 x 12
35 x 10
25 x 10

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

Behind the back cable laterals
10 x 15
10 x 15
10 x 15

DB Front Raises superset with bent over reverse DB flye
30 x 20 + 30 x 10
35 x 20 + 35 x 10

Hyperextensions
10 x 10
15 x 10
20 x 10
25 x 10 drop set to BW x 10

PM Cardio: 30 minutes on elliptical

[David Lees]

Starting to transition my training over to my "2 week out" split which incorporates a lot of drop/super and giant sets and focuses HEAVILY on squeezing and contracting the hell out of the muscle to increase separation and definition. Can be extremely painful at times but always ensures a HELLACIOUS pump!

8/14/12 - Back/Traps/Erectors/Cardio

AM BW: 201.2lbs
AM Cardio: 1 hour fasted walking

Strict Barbell Rows (wide overhand grip, torso parallel to ground, row into lower pec line)
135 x 10
185 x 10
205 x 10
225 x 5 drop set to 205 x 5 drop set to 185 x 5 drop set to 135 x 5

Elevated Platform T-Bar Rows (narrow neutral grip, torso parallel to platform)
135 x 10
180 x 10
225 x 10 drop set to 135 x 10

HS ISO Lateral Row (performed standing using medium width overhand grip, both arms same time)
180 x 10
230 x 10
250 x 6 drop set to 230 x 6 drop set to 180 x 6

Leverage Plate Loaded Lat Pulldown (shoulder width overhand grip)
100 x 10
120 x 10
130 x 6 drop set to 120 x 6 drop set to 90 x 6

Cable Lat Pulldown using butterfly attachment (pulled to top of chest)
150 x 10
180 x 10
130 x 10

DB Pullovers
100 x 12
100 x 10

Straight Arm Pulldowns using short straight bar attachment
100 x 15
100 x 10

Barbell Shrugs
135 x 10
225 x 10
315 x 10
405 x 10 drop set to 225 x 10

DB Shrugs drop set (no rest between sets)
150 x 10
120 x 10
100 x 10

Hyper Extensions (holding DB in hands close to chest for extra resistance)
10 x 10
20 x 10
30 x 10
40 x 10 drop set to BW x 10

PM Cardio: 30 minutes on stepmill doing intervals of 2 minutes on level 5, 2 minutes on level 6 and 1 minute on level 7 then repeat. One of the most intense stepmill sessions I've ever had. I was SOAKED afterwards and soaked the machine in the process. Spent quite a bit of time cleaning the machine afterwards.

[David Lees]

Went 20 rep set crazy last night...

8/15/12 Quads/Hams

AM BW: 202lbs
AM Cardio: 1 hour fasted walking

Quad Extension Warmups
50 x 25
50 x 25

Cybex Hack Sled (shoulder width stance, toes out, all reps bottomed out)
Empty/BW only x 20
185 x 20
275 x 20
365 x 20
185 x 20

Leg Press (narrow stance with feet low on platform, toes out)
135 x 20
225 x 20
135 x 20

Seated Pin Loaded Leg Press (feet together, toes straight)
210 x 20
210 x 20

Single Leg Quad Extension
50 x 20
30 x 20
20 x 20

SLDL
135 x 10
185 x 10
205 x 10
225 x 10 drop set to 135 x 10

Standing single leg curl
50 x 15
70 x 15
90 x 15

Lying Leg Curl
90 x 10
110 x 10
130 x 10

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

[David Lees]

Some photos I snapped last night...was a little bloated from the Diet Coke I drank but looked decent:

129775129776129777129778

[David Lees]

Good session last night. I have actually been GAINING weight this week but actually tightening up at the same time. Keep in mind I am doing an hour and a half of cardio per day, weight training for an hour to hour and a ha;lf each day all while on a reduced calorie/pre contest diet! Only can attribute this to the Super DMZ RX 2.0...it seems that I am burning the last bit of fat off while increasing lean mass...it's definitely NOT water weight and definitely NOT fat. This is some AMAZING stuff! Weighed in at 205lbs this morning and this is up 5lbs from when I started the DMZ 2.0 at 200lbs.

8/16/12 - Calves/Abs/Obliques/Erectors/Cardio
AM BW: 203lbs
AM Cardio: 1 hour fasted walking

Cybex Calve Sled
BW x 25
180 x 15
360 x 10
450 x 10 x 6 x 5 x 4 (Performed as a R/P set w/ 10 seconds between sets to get to 25 reps)
270 x 10
90 x 10

Seated Calf Raise (plate loaded)
90 x 10
135 x 10
180 x 10
225 x 10 drop set 135 x 10 drop set to 45 x 10

Standing Calf Raise (pin loaded)
100 x 10
130 x 10
150 x 10 (full stack)

Kneeling Cable Rope Crunches
100 x 34
110 x 33
120 x 33

Hanging Leg Raise w/ twists
x 25
x 20
x 15
x 15
x 25

Cable Oblique Twists
30 x 25
40 x 25
50 x 25

Seates Stick Oblique Twists superset with Standing DB Side Crunches
x 34 + 35 x 15
x 34 + 35 x 15
x 34 + 35 x 15

Hyperextensions
10 x 10
20 x 10
30 x 10
40 x 10 drop set to BW x 10

PM Cardio: 30 minutes on elliptical, averaging 150 bpm heart rate.

[David Lees]

Alright, just under 2 weeks to go until the NA's and I am starting to freak out a little bit like I usually do. So far I have felt that I have been AHEAD of schedule and was weighing in around 198-200lbs 2 weeks ago prior to starting the DMZ 2.0 cycle. The reason for me freaking out is a bit irrational because I LOOK on point but the scale is telling me otherwise and I know this is BS. Case in point - I hit 215lbs on the scale as of last night!!! Yes, I have gained 15lbs since starting the DMZ cycle WHILE ON 2400-2500 calories/intake per day (my off-season/maintenence cals are 3,000-3,500!)...cardio for an hour and a half per day and training with weights for an hour to an hour and fifteen minutes. On my last 3 preps using the original DMZ, I typically gained 5-7 lbs in the first 2 weeks and then gradually started to lose it as I flushed out water and continued to burn off the fat. I am at the point now where I SHOULD start to see the weight drop and drop quickly. I usually lose about 15-20lbs in the final 2 weeks of prep. IF this holds true, that means I will be stepping on stage at 195lbs or so which is a good 7-10lbs heavier than my usual. I am holding a little more water than usual but the photos will speak for themselves. Bottom line - the DMZ 2.0 is an incredible lean mass builder but I have not experienced the tremendous strength increase that I experienced with the original DMZ containing Superdrol. Also I WILL NOT be weighing in anymore until the day before I leave for Pittsburgh, just going to reference the mirror to make sure I am on track.

8/17/12 - Arms/Cardio

AM Cardio: 1 hour fasted walking

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 10
275 x 8

Seated Overhead Tricep Extension using EZ-Curl Bar
50 x 20
80 x 15
110 x 12
120 x 10

Cable Tricep Pressdown using short straight bar attachment
100 x 20
130 x 15
150 (stack) x 10

Seated O.H. DB Extension superset with DB Kickbacks
35 x 15 + 35 x 10
repeat
repeat

Alternating DB Curl w/ supination
25 x 20
30 x 20
35 x 18
40 x 18

Barbell Drag Curls
50 x 15
80 x 12
80 x 10

"Arnold" DB concentration curls
25 x 10
30 x 10
35 x 10

Reverse EZ-Curl
50 x 15
80 x 12
50 x 10

DB Wrist Curls
50 x 15
50 x 12
50 x 10

PM Cardio: 30 minutes on stepmill - 2 miutes level 5, 2 minutes level 6, 1 minute level 7 then repeat.

[David Lees]

1 week and 6 days out from IFBB North American Championships...212lbs 8/20/12http://sphotos-a.xx.fbcdn.net/hphotos-snc6/200805_483406245005296_981022164_n.jpg

[David Lees]

1 week and 6 days out from IFBB North American Championships...212lbs 8/20/12:
http://sphotos-a.xx.fbcdn.net/hphotos-prn1/526228_483406265005294_288440145_n.jpg

[David Lees]

http://sphotos-b.xx.fbcdn.net/hphotos-prn1/539290_483406278338626_1461977914_n.jpg

[David Lees]

http://sphotos-b.xx.fbcdn.net/hphotos-ash3/531121_483406301671957_880763776_n.jpg

[David Lees]

http://sphotos-b.xx.fbcdn.net/hphotos-ash4/418696_483406328338621_86928007_n.jpg

[David Lees]

http://sphotos-a.xx.fbcdn.net/hphotos-snc7/296980_483406345005286_197467529_n.jpg

[David Lees]

Pre-exhaust bonanza last night! I plan on doing more of this post-contest. I feel my triceps take over quite a bit during pressing movements and even though my pec development is respectable, I believe it could be better so I figured I would give pre-exhaust method a whirl. I will say that it was exponentially more difficult to press etc after doing this and I was able to achieve a pump in my pecs like NEVER before, it was insane!

8/20/12 - Chest/delts/erectors/cardio
AM Cardio: 1 hour fasted walking

Pec Dec (pre-exhaust)
120 x 15
120 x 15
120 x 15

Kneeling "most muscular" cable flye (pre-exhaust)
50 x 15
50 x 15
50 x 15

Incline DB Press superest with Incline DB Flye
80 x 15 + 40 x 15
90 x 12 + 45 x 12
100 x 6 + 50 x 8

Flat DB Press superset with Flat DB Flye
80 x 15 + 35 x 10
80 x 12 + 35 x 10
80 x 10 + 35 x 10

HS Wide Chest Press
180 x 15
180 x 15
180 x 15

Seated DB Press superset with DB Front Raises
50 x 10 + 20 x 20
50 x 10 + 25 x 20
50 x 10 + 25 x 20

Cable Laterals superset with Bent-over Reverse DB Flye
10 x 15 + 35 x 10
10 x 12 + 35 x 10
10 x 10 + 35 x 10

Standing DB Laterals
20 x 10
25 x 10
25 x 10

HyperExtensions
10 x 15
20 x 10
30 x 10
40 x 10 drop set to BW x 10

PM Cardio: 30 minutes stairmaster intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 then repeat

[David Lees]

Drop sets, supersets are the name of the game during the last 2 weeks of prep...

8/21/12 Back/Traps/Erectors/Cardio

AM Cardio: 1 hour fasted walking

Kneeling Straight Arm Pulldowns (using rope attachment) for pre-exhaust
100 x 20
100 x 15
100 x 10

Leverag Wide Grip Lat Pulldown
100 x 10
120 x 10
140 x 10
150 x 6 drop set to 140 x 6 drop set to 120 x 6 drop set to 100 x 6

HS ISO Lateral Row (performed standing, medium overhand grip, both arms simultaneously)
270 x 10
250 x 10
230 x 10
180 x 10

Reverse Close Grip Cable Lat Pulldown
100 x 15
150 x 10
180 x 10

Smith Machine Single Arm Rows (First time ever doing these and loved them! Can really isolate the lats, especially the lower lats)
95 x 10
115 x 10
135 x 10

DB Pullovers
80 x 10
100 x 10
100 x 10

DB Shrugs superset with Upright EZ-Bar Rows
150 x 10 + 60 x 15
120 x 10 + 60 x 15
100 x 10 + 60 x 15

HS Plate Loaded Shrugs
135 x 20
225 x 20
315 x 20 drop set to 225 x 20 drop set to 135 x 20

Hyperextensions (performed as a R/P set, 15 seconds between sets)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

PM Cardio: 30 minutes on stepmill doing intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 then repeat.

[David Lees]

http://www.youtube.com/watch?v=JP-ZUEl9fdg

[David Lees]

Get this shit out of my thread asap please!!!! ^^^^

[David Lees]

Get this shit out of my thread asap please!!!! ^^^^

THANK YOU! Spammers SUCK!

[David Lees]

Last Quad/Ham session of contest prep last night. I typically do not do cardio post quad/ham training because I am simply too tired but I forced myself to suck it up and hit the stepmill after a nice reps/pump session for the wheels. I also switched things up a bit and trained hams first which was interesting.

8/23/12 - Quads/Hams/Cardio
AM Cardio: 1 hour fasted walking

SLDL
Bar x 10
135 x 10
185 x 10
165 x 10
135 x 10

Cybex Single Leg Standing Ham Curl
50 x 15
50 x 15
50 x 15

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 6 drop set to 110 x 6 drop set to 50 x 6

Alternating DB lunges
20 x 20
20 x 20

Quad Extension warmup/pre-exhaust
50 x 25
50 x 25

Seated Pin Loaded Leg Press (feet almost together/toes straight and feet placed low on pressing platform)
210 x 20
260 x 15
310 x 12
360 x 10
410 x 5 drop set to 310 x 5 drop set to 260 x 5 drop set to 210 x 5

FST7 Single Leg Quad Extension (only rest was when other leg was being trained)
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

PM Cardio: Stepmill 30 minutes with intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 and repeat.

The pump in my thighs was ridiculous by the time I finished weight training but doing the stepmill put the pump over the top. My teardrops were swollen and the vascularity had reached a level that i have previously NEVER attained. I showed a buddy of mine and he was like "holy shit!" I was pleased... :)

[David Lees]

Woke up (barely) this morning feeling tired and groggy and still feeling exhausted. Hopefully this won't happen again tomorrow...

8/24/12- 1 week and 2 days out! - Calves/Abs/Obliques/Erectors/Cardio
AM Cardio: 1 hour fasted walking

Standing Calf Raise Warmup
50 x 25
50 x 25

Cybex Calf Sled
180 x 10
360 x 10
450 x 10
360 x 10
270 x 10
180 x 10

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

Standing Calf Raise
100 x 10
100 x 10
100 x 10

Kneeling Cable Crunches using rope attachment
100 x 34
110 x 33
120 x 33

Hanging Leg Raises (keeping legs straight in front of body as if doing a seat drop)
x 25
x 20
x 15
x 15
x 15

Cable Oblique Twists (sets are fro each side)
30 x 25
40 x 25
50 x 25

Seated Oblique Stick Twists superset with Standing DB Side Crunches
x 34 + 35 x 15
x 34 + 35 x 15
x 34 + 35 x 15

Hyperextensions
10 x 10
20 x 10
30 x 10
40 x 10 drop set to BW x 10

PM Cardio: Stepmill 30 minutes with intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 and repeat.

[David Lees]

Been a rough weekend...daily cals dropped to 1600/day on Saturday and will continue to Tuesday. Energy levels took a HUGE hit HOWEVER, I have sharpened up dramatically since the calorie drop. I will not weigh myself until Thursday morning but I can guesstimate I am probably under 200lbs at this point. I also took progress photos Sunday morning and this morning and will do so for the remainder of the week I will post the progres pix from Sunday throuhg Thursday on Thursday so you all can see the daily progression. Training this week switches over to Upper body circuit training today through Weds and will continue my morning fasted walk and 30 minutes on stepmill post weight training but all weights will be light and high reps with lots of squeezing because I am just too damn tired to move any weight and I don't want to risk injury.

Friday 8/24/12 (8 days out!) Arms/Forearms
AM Cardio: 1 hour fasted walking

Leverage Plate Loaded Tricep press down
100 x 20
100 x 15
100 x 12
100 x 10

Single Arm Overhead DB Extensions
35 x 15
40 x 12
45 x 10
50 x 8

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

DB Kickbacks
25 x 10
30 x 10
30 x 10

BW Dips
x 20
x 20
x 20

Seated Alternating DB Hammer Curls
30 x 20
35 x 20
40 x 18
45 x 16

Medium Grip Barbell Curls
50 x 15
70 x 12
90 x 10
100 x 10
110 x 10
50 x 10

Single Arm Cable Concentration Curls (elbows on elevated pad at head level)
10 x 10
15 x 10
20 x 10
25 x 6 drop set to 20 x 6 drop set to 15 x 6 drop set to 10 x 6

Reverse EZ-Curl using inner grips
50 x 15
50 x 12
50 x 10

DB Wrist Curls
50 x 15
50 x 12
50 x 10

PM Cardio: 30 minutes on stepmill intervals

[David Lees]

Oops almost forgot!

8/25 - AM Cardio: 1 hour fast walking
PM Cardio: 1 hour walking

8/26 - AM Cardio: 1 hour fasted walking
PM Cardio: 45 minutes mowing lawn with push mower and working in yard for a few hours weeding etc.

[David Lees]

Weight training was exceptionally challenging yesterday. I was fearing getting on the stepmill afterwards because i have been so tired just walking in the morning but surprisingly I hit my 2nd wind and stepmill session wasn't all that bad.

8/27/12 - 5 days out!!! Chest/Delts/Triceps/Erectors/Cardio

AM Cardio: 1 hour fasted walking

Kneeling Most Muscular Cable Flye
50 x 20
60 x 15
70 x 12
80 x 10

Leverage Pec Dec
125 x 10
125 x 10
125 x 10

Seated Machine Chest Press (Pin Loaded) did this with static hold at top of rep with squeeze on each rep
100 x 10
100 x 10
100 x 10

Seated DB Front Raise/Lateral/Bent over Reverse Flye Superset
25 x 10 + 25 x 10 + 25 x 10
25 x 10 + 25 x 10 + 25 x 10
25 x 10 + 25 x 10 + 25 x 10

Cable Laterals
10 x 15
10 x 12
10 x 10

Cable Tricep Pushdowns using Ez-Curl Attachment
50 x 20
80 x 15
100 x 12
110 x 10

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

BW Dips
x 15
x 10

Hyperextensions
10 x 10
20 x 10
30 x 10
40 x 10
BW x 10

PM Cardio: 30 minutes on stepmill doing intervals

[David Lees]

Seeing light at the end of the tunnel! I decided to start carbing up (slightly) today and I treated myself to a chocolate rice cake, tablespoon of peanut butter and tablespoon of grape jelly after eating my chicken and sweet potato...let me tell you, it was HEAVENLY!!! Almost orgasmic to be honest LOL!

8/28/12 - 4 days out!!!!! Back/Traps/Biceps/Forearms/Cardio
AM Cardio: 45 minutes fasted walking

Kneeling Straight Arm Pulldowns using rope attachment (on heavy cable station)
50 x 20
60 x 15
70 x 12
80 x 10 drop set to 50 x 10

Leverage Wide Grip Lat Pulldowns
100 x 15
100 x 12
100 x 10

Standing HS ISO Lateral Rows (both arms simultaneously using narrow/neutral grip)
180 x 10
180 x 10
180 x 10

DB Pullovers
80 x 15
80 x 12
80 x 10

HS Shrugs Superset with 45lbs plate upright row
135 x 20 + 45 x 10
225 x 20 + 45 x 10
225 x 20 + 45 x 10

Alternating DB Curls
25 x 20
30 x 18
35 x 16

Cable Concentration Curls (performed standing with cable coming across body while bent over ala Arnold DB Concentration Curls style)
30 x 15
40 x 12
50 x 10

Seated Alternating DB Hammer Curls superset with Reverse EZ-Curls
25 x 20 + 50 x 10
30 x 18 + 50 x 10
35 x 16 + 50 x 10

DB Wrist Curls
35 x 20
35 x 15
35 x 10

PM Cardio: 30 minutes stepmill with intervals.


ONLY ONE MORE training session tonight consisting of abs/obliques/erectors and cardio and then I am done with training prep!! YEEHHAAAAAWWWW!!!

Now it's all about the finer details...continuing to practice posing, applying my stage tan and shaving everything etc.

[David Lees]

YES, I said the wrong date... LOL


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

[David Lees]

Having a blast here in Pittsburgh...looking forward to getting on stage in the morning.

[David Lees]

I had no expectations for this show but wanted to at least make top 10 which I accomplished. Now the next step is top 5 and/or win. I think I am in a good spot to accomplish just this but I will now have to wait until next year.

There were 22 competitors in my class and I finished 9th. I feel realistically I should have been top 5 based off my observations of fellow competitors and from the comparison photos. Keep in mind that photos do not truly capture what is seen in person.
131292131294

[David Lees]

Comparisons (2nd call out)
131295131296

[David Lees]

And a comparison of me, my class winner (C Class) and the Overall winner...
131297131298131299

[David Lees]

The overall winner was the winner of "B" class. I would say all 3 of us share a similar body type, especially myself and the overall winner. I have bigger legs/calves which is very obvious. My midsection was a lot tighter than shown in this photo. I really wasn't crazy about the stage lighting or the photos they snapped of me.

[David Lees]

Felt GREAT to get back in the gym last night! This is the week after competiton and i always consider the 2 weeks following competition as "transition" training. Last thing I need is to injjure myself by going right back into heavy/intense training. So I have to force myself to hold back and slowly ramp back up again.

9/4/12 - Chest/Delts/Triceps/Cardio

NO AM Cardio - Raining!

Leverage Pin Loaded Flye (pre-exhaust)
120 x 15
120 x 15
120 x 15

Barbell Bench Press (no lockouts! All reps under constant tension)
135 x 15
225 x 10
275 x 10
295 x 10
315 x 8 (had 10 to 12 reps easy if i wanted to)

Incline DB Press
80 x 10
90 x 10
100 x 8

Kneeling Most Muscular Cable Flye
60 x 15
60 x 12

Seated DB Delt Raises/Laterals/bent-over reverse flye giant set
25 x 20 (alternating) + 25 x 8 + 25 x 8
repeat
repeat

Standing Straight Arm Cable Lateral (arm in front of body)
10 x 15
10 x 15
10 x 15

Cable Tricep Pressdown (using inverted V handle)
50 x 20
80 x 15
100 x 12
120 x 10

Single Arm Reverse Cable Tricep Extension
30 x 15
30 x 15
30 x 15

PM Cardio: 20 minutes on stepmill doing intervals.

[LANCE ADAM]

You look huge bro! those contest pics added 15lbs or you gained some good size!

i am jelous!

[David Lees]

The DMZ 2.0 really packed on the size...probably to my detriment. I was 201 lbs morning of prejudging...heaviest I've ever been. Looking at the photos I have noticed I spilled over a bit from my carb up and lost some of the tightness I had in the morning. We were waiting around for what seemed like forever to go onstage and I kept eating rice cakes, peanut butter and jelly and had too many. Still managed to place better than previous show among tougher competition IMO and more competitors. Now gotta apply what I learned here for my next show.

[David Lees]

Lower back pumps have been nearly incapacitating the last 3 days. Post-contest water weight gain and my PCT regiment is what I am attributing this to but I have flushed most of that water out and I'm sitting at about 215lbs give or take. Looking lean, vascualr as all hell and exceptionall fully. I am running PCT since I ran 4 weeks of IML's Super DMZ RX 2.0 My PCT regiment includes .25mg arimidex/50mg clomid and Osta Rx by IML for 4 weeks.

9/5/12 Back/Traps/Biceps

No AM Cardio: RAIN!

Straight Arm Pulldowns using rope attachment (heavy cable station)
30 x 20
50 x 15
80 x 10

HS ISO Lateral High Row
1pps x 20
2pps x 15
3pps x 10 drop set 1pps x 10

HS ISO Lateral Row (performed standing/seat all the way down using narrow/neutral grip)
1pps x 15
2pps x 12
2pps x 12
2pps x 10

Strict Barbell Rows using wide overhand gripm, torso parallel to floor
Bar x 15
135 x 10
135 x 10
135 x 10

HS Plate Loaded Shrugs
1pps x 20
2pps x 20
2pps x 20

Barbell Upright Rows
40 x 15
60 x 15
80 x 15

Seated Alternating DB Hammer Curls
30 x 20
35 x 18
40 x 16

Single Arm Cable Concentration Curls
30 x 15
30 x 15
30 x 15

[David Lees]

The Wife has been eating all kinds of food and junk due to her pregnancy cravings. She's been on a Dilly Bar kick (for those who don't know what this is, a Dilly Bar is made by Dairy Queen and is basically a klondike bar on a stick but better!) she buys 3 boxe at a time and there are 6 bars in each! I promised her I wouldn't eat any of them and I have been very good post contest eating wise. So...I went to Cumberland Farms after eating my last meal last night and went and purchase and consumed the following in one sitting: 1 Snickers Ice Cream Bar, 1 Snickers Ice Cream Brownie, 1 M&M Ice Cream Cookie, 1 Reese's Peanut Butter Ice Cream Cup and 1 pint of Ben & Jerry's Carmel Chew Chew Ice Cream. I rarely EVER eat ice cream, let alone sweets. Dieting can do crazy friggen shit to you...glad I got it out of my system and I woke up this morning full as hell! I'll post pix in a bit...

[David Lees]

HELLZ YEAH! Pats looked GOOD yesterday...granted it was the Tennessee Titans and only Week 1 but there was a lot of promising stuff to take away from that game.


Post competition "transition week" is over and "off-season" split begins TODAY. Priorities this off-season are to improve on my "v-taper", lower lower back/erectors and just improve over all. Body fat will stay UNDER 10% indefinitely...I love how I look this way and it will make prep for next year's competition season all that much easier. One of my strength goals for this off-season is to establish a new 1RM on my bench...hoping to get 430-440 for a single at some point. I would also like to go for a 585-600 deadlift but this will all depend on how healthy my back feels.

Anyways...had Maria's baby shower this past weekend...a few photos from the shower:
http://sphotos-b.xx.fbcdn.net/hphotos-ash4/303511_280983535349089_544053949_n.jpghttp://sphotos-a.xx.fbcdn.net/hphotos-ash4/423885_383421235064675_97111922_n.jpghttp://sphotos-b.xx.fbcdn.net/hphotos-snc7/393202_383421321731333_1859975246_n.jpg

[-BLP-]

The DMZ 2.0 really packed on the size...probably to my detriment. I was 201 lbs morning of prejudging...heaviest I've ever been. Looking at the photos I have noticed I spilled over a bit from my carb up and lost some of the tightness I had in the morning. We were waiting around for what seemed like forever to go onstage and I kept eating rice cakes, peanut butter and jelly and had too many. Still managed to place better than previous show among tougher competition IMO and more competitors. Now gotta apply what I learned here for my next show.


fat load ,,
get 4% bf caliper , crazy insane back n glutes defenition

then carb load thursd , friday once u cut water go back fat loading , carb just want to have more this is th proof , you slip since low digits , cns is weaker more tempted to ,,

reason i wrote is , i been there , i done that , n i find my solution

thk u

just a advice ,, that all

[-BLP-]

\ edit version,,

fat load ,,
get 4% bf caliper , crazy insane back detail christmas tree showin up on glutes definition

then carb load/sodium load on thursd
, friday once u cut water go back fat loading ,
carb you just want to have more of it,, this is th proof , you slip since low digits , cns is weaker more tempted to ,, cheat n go overboard

reason i wrote is , i been there , i done that , n i find my solution

thk u

just a advice ,, that all

once refeed done if well done in light overspill , you b able to endure many hours no carb no water , bbers win contest with muscle detail not vascularity , protein are useless , 10gr is per meal is enough you wont built muscle in 24 hours , salt is not need since u had sodium load n put back salt wil bring aldosterone which you dont want ,,

fat load you protect cell , stomach , great hormonal response n waist stay tight , no cheat , no slip

[David Lees]

BLP - thank you for the advice bro! I will take it into consideration for my next show.

[David Lees]

When I say my chest and shoulders were so pumped last night it was PAINFUL...I'm not kidding! After finishing my Incline DB Presses, I was so pumped throughout the pec/delt tie-in area that I almost couldn't lower the barbell to my chest on bench press!!! I honestly can say that last night was ABSOLUTEY without a doubt the sickest muscle pump I have ever achieved in the gym.

9/10/12 Chest/Cardio START OF "OFF-SEASON" Split!!!!

AM Cardo: 50 minutes fasted walking

(Pre-exhaust) Leverage Pec Flye Pin Loaded Machine
120 x 15
120 x 12
120 x 10

Incline DB Presses (all performed with pause at top just short of lockout with big squeeze)
80 x 10
100 x 10
120 x 10
110 x 8
100 x 6
90 x 8

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

HS ISO Wide Chest Press (performed same way as incline db presses)
225 x 15
225 x 12
225 x 10

Kneeling Cable Flyes with slight alternating cross over
50 x 15
50 x 12
50 x 10

PM Cardio: Stepmill intervals for 30 minutes.

[-BLP-]

BLP - thank you for the advice bro! I will take it into consideration for my next show.

well once u refeed if you follow that protocol u ar dying lol

it fukin insane , no salt no water , no carb n near no protein lol , but u go dry to wall th fuk insane

while evrything binge n drink water you fell like a extra terrestrial being ,,, but your dorian yates style graininess

but more you think about it th science n th clarity of it ,,, it all make sense

and more you suffer in lalaland and th mirror bring ,, th wow factor ,

very atypical measure but trust me it had made many pro ,,,

[David Lees]

Felt good to do some rack deads again last night. I stopped doing them at beginning of prep for the NA's because I didn't want to risk injury.

9/11/12 - Back/Cardio

AM Cardio: 50 minutes fasted walking

Kneeling Straight Arm Pulldowns (using rope attachment) pre-exhaust
100 x 20
100 x 15
100 x 10

Rack Deadlifts (pulling from 3rd pin, about 2 inches below knee)
135 x 10
225 x 10
315 x 10
405 x 8

Leverage Plate Loaded Wide Grip Lat Pulldown (these are done with hard squeeze at bottom and slow negative to exaggerated stretch at top)
100 x 10
110 x 10
120 x 10
90 x 10

Single Arm HS ISO Lateral Row (using narrow/neutral grip) performed same way as leverage pulldowns
45 x 15
90 x 12
135 x 10

Single Arm HS D.Y. Rows (using wide underhand grip) performed same way as 2 previous exercises
45 x 15
90 x 12
100 x 10

Cybex Pin Loade pulldown (to top of chest, using narrow neutral grip)
130 x 10
150 x 10
150 x 10

DB Straight Arm Pullovers
80 x 15
90 x 12
100 x 10

Hyperextensions
BW X 10
10 x 10
20 x 10

PM CArdio: 30 minutes of stepmill intervals

[David Lees]

First time training quads/hams in about 3 weeks last night. Took things easy because I need the ability to walk this weekend, too much stuff to do to be dealing with harsh DOMS but I still managed a solid session...

9/12/12 Quads/Hams/Calves/Abs

AM Cardio: 50 minutes fasted walking

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

Plate Loaded Leg Press (shoulder width stance, toes straight)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 10 drop set to 315 x 10

Single Leg Quad Extensions (sets are for each leg)
30 x 25
30 x 25
30 x 25
30 x 25

Stiff Legged Barbell Deadlift
135 x 10
135 x 10
135 x 10

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

Cybex Calf Sled
180 x 10
270 x 10
360 x 10
180 x 10

Seated Calf Raise
70 x 15
115 x 12
70 x 10

Cable Crunches using rope attachment
100 x 34
110 x 33
110 x 33

Hanging Leg Raise
x 15
x 15
x 15

NO PM Cardio.

[David Lees]

Looking forward to training shoulders/traps on their own for the first time in ages tonight, should be fun. Early morning arm session down at Gold's in Pawtucket, RI and then I have to head down to New Haven, CT for a buddy's wedding. Have a good weekend everyone!

[David Lees]

Ok, quick recap of Friday's Delt/Trap session...I started off with seated DB Shoulder Presses. Haven't done these probably in almost a year if i remember correctly...

9/14/12 - Delts/Traps
AM Cardio: 50 minutes fasted walking

Seated DB Shoulder Press
20 x 15
40 x 12
60 x 10
80 x 10
100 x 10 (yeah buddy! No spot either! hardest part is getting these fuggers into place to press)
90 x 10
80 x 10

Standing Strict DB Laterals (both arms simultaneously, pinkies up at top of rep)
20 x 20
30 x 15
35 x 10

Seated Front DB Raises (both arms simultaneously)
20 x 15
25 x 12
30 x 10

Reverse DB Flyes (performed sitting backwards on an incline bench)
30 x 10
35 x 10
35 x 10

Cable Laterals (sets are for each arm)
10 x 15
15 x 12
20 x 10

Barbell Shrugs (performed with 1 second pause at top of each rep)
135 x 15
225 x 10
315 x 10 drop set to 225 x 10 drop set to 135 x 10

Seated DB Shrugs
60 x 10
60 x 10
60 x 10

Upright EZ-Curl Rows
50 x 15
50 x 12
50 x 10

NO PM Cardio.

[David Lees]

Saturday morning's arm session...had not done close grip bench presses for about a month, felt good to move some heavy weights.

9/15/12 - Arms/Forearms

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
335 x 6
295 x 6
275 x 6

Lying EZ-Curl Extensions
60 x 10
80 x 10
100 x 10
110 x 10

Seated Single Arm Overhead DB Extension superset with DB Kickbacks
30 x 15 + 30 x 10
35 x 12 + 30 x 10
35 x 10 + 30 x 10

Single Arm Reverse Cable Extension (performed as "blood starving" sets) heavy cable station
10 x 15
15 x 12
20 x 10
20 x 10
20 x 10

Seated DB Curl Pre-exhaust/warmup (both arms simultaneously)
25 x 15
30 x 12
35 x 10

EZ-Curls (performed by doing set of 10 with outer grips, rest 10 seconds and then complete 10 reps with inner grips)
75 x 10 + 75 x 10
85 x 10 + 85 x 10
95 x 10 + 95 x 10

Incline DB Curls (both arms simultaneously)
25 x 10
25 x 10
25 x 10

Single Arm Cable Concentration Curl (FST-7)
10 x 10
15 x 10
20 x 10
25 x 10
30 x 10
30 x 10
30 x 10

Seated Alternating DB Hammer Curls (paused reps at full contraction)
30 x 20
35 x 18
40 x 16
45 x 12

Reverse EZ-Curls
50 x 15
50 x 12
50 x 10

DB Wrist Curls (performed as one giant set)
50 x 15
50 x 12
50 x 10
50 x 8

FIN

Snapped some photos post-training:
132389132390132391

[David Lees]

Check it out...my interview with MensPhysique.com went live this morning:

http://www.rxmuscle.com/blogs/articles-a-interviews/6556-meet-mp-competitor-david-lees.html?hitcount=0

[David Lees]

Getting STRONG again! Hellz yea!

9/17/12 - Chest/Cardio
AM CArdio: 50 minutes fasted walking

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (easy!)
335 x 6 (easy!)
315 x 6
295 x 9 (wanted 10)
275 x 10

Incline DB Press (performed as a triple drop set, took about 15 seconds between sets, no lockout on reps, kept under constant tension)
100 x 8
90 x 6
80 x 10

HS ISO Wide Chest Press (all reps paused at peak contraction)
180 x 15
180 x 15

Leverage Pin Loaded Flye Machine (all reps paused at peak contraction)
125 x 15
125 x 15

Cable Most Muscular Flyes w/ slight alternating crossover
50 x 15
50 x 12
50 x 10

PM Cardio: 30 minutes doing stepmill intervals

Notes: CRAZY pump and vascularity continues to blow me away. I am using IML's Osta Rx and IML's Deca-Drol as part of my PCT from using the DMZ 2.0 while on contest prep. I know I am making huge gains right now in size and strength thanks to the post-contest anabolic window in addition to the clean diet and supplementation. I can honestly say this is the biggest/hardest and most vascular I have ever been, hands down. Stength, at least on pressing movements, seems to be gettng close to my all time high as well. I decided last night that in 2 weeks I will do a 1RM night on bench and see if I can break my personal best of 420 on the bench press. I am shooting for somewhere between 430-440lbs for a single.

[David Lees]

No training last night....had to attend an infant CPR and First Aide class. Interesting and informative and I definitely feel better prepared in case of an emergency with my daughter.

Will be training legs and doing cardio this evening...

[David Lees]

I have decided to make a slight modification of my off-season split and will train quads on their own day and hams/calves on their own on a seperate day. I did this last year and the improvements in my leg develpment were excellent. I feel like I am am spread too thin if I try to cram quads/hams/calves all in one day.

NEW SPLIT:

Monday - Chest/erectors/cardio
Tuesday - Quads/cardio
Wednesday - Back/erectors/cardio
Thursday - Hams/calves/abs/cardio
Friday - Delts/traps/erectors/cardio
Saturday - Arms/cardio optional
Sunday - OFF

[David Lees]

Felt great to move some heavy ass weight last night...

9/19/12 - Quads/cardio
NO AM Cardio - RAIN

Quad Extension Warm-ups/pre-exhaust
50 x 25
50 x 25

Plate Loaded Leg Press (shoulder width stance, toes slightly out)
225 x 10
405 x 10
585 x 10
765 x 10
855 x 6

Hack Sled (narrow stance/toes slightly out, bottomed out each rep and stopped just short of lock-out to keep constant tension - BRUTAL!)
185 x 10
275 x 10
365 x 10

Cybex Pin Loaded Seated Leg Press (feet together, toes straight)
210 x 20
210 x 10

Single Leg Quad Extensions
50 x 10
70 x 10
90 x 10

PM Cardio: 15 minutes on Stairmaster doing intervals

[David Lees]

Went HAM on hammies last night! ;)

9/20/12 Hamstrings/Calves/Abs
AM Cardio: 50 minutes fasted walking

Seated Hamstring Curls warm-up/pre-exhaust
50 x 25
70 x 25

Stiff Legged Deadlifts
135 x 15
185 x 10
205 x 10
225 x 10
255 x 10
275 x 8
295 x 6

Prone Leg Curls
90 x 10
110 x 10
130 x 10

Cybex Calf Sled
90 x 20
180 x 15
270 x 12
360 x 10
450 x 10

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

Cable Rope Crunches
100 x 34
110 x 33
120 x 33

Hanging Leg Raise
x 15
x 15
x 15

NO PM Cardio - had to get to birthing class with my Wife.

[David Lees]

3 weeks post competition and keeping things tight...208lbs this morning after breakfast:
132513132515

[David Lees]

Friday recap:

9/21/12 Delts/Triceps
AM Cardio: 50 minutes fasted walking

Seated DB Shoulder Press (stop just short of lockout, kept constant tension through entire rep range)
40 x 20
60 x 15
80 x 12
100 x 10
100 x 6
90 x 6
70 x 10

HS Behind the Neck Press
100 x 20
200 x 10 drop set to 100 x 10

DB Lateral "21's" (giant set comprised of 7 reps of side laterals, 7 reps of front raises, 7 reps of bent-over reverse flye)
20 x 1 set
25 x 1 set
30 x 1 set

Behind the Back Cable Laterals
10 x 15
20 x 12
30 x 10

Cable Reverse Crossover (rear delts)
10 x 15
15 x 12
20 x 10

Cable Tricep pushdown using inverted "v" attachment
70 x 20
100 x 15
130 x 12
150(stack) x 10

Single Arm Overhead DB Extensions
25 x 10
30 x 10
35 x 10
40 x 10
45 x 10

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

NO PM CARDIO.

[David Lees]

Saturday morning recap:

9/22/12 Back/Biceps/Forearms
Cardio for the day consisted of yard/housework and cleaning

HS ISO Lateral High Row
90 x 20
180 x 15
270 x 10
360 x 6 drop set to 180 x 8

Traditional T-Bar Row (from the floor) using butterfly handle (narrow/neutral grip) - I haven't done these from the floor in at least 6 months
135 x 15
180 x 10
225 x 10
270 x 10

HS ISO Lateral Row (used overhand/wide grip, put seat all the way down and performed standing) both arms simultaneously
180 x 15
270 x 10
360 x 6

Arnold Strict Barbell Rows (torso stationary and paralell to ground, wide overhand grip, bar pulled up to lower pec line with big stretch at bottom)
135 x 10
165 x 10
185 x 10

HS ISO Lateral Front Pulldown (used reverse grip, both arms simultaneously)
90 x 15
180 x 10 drop set to 90 x 10

Hyper Extensions superset with Kneeling Straight Arm Pulldowns (heavy cable station) using rope attachment
BW x 15 + 50 x 15
BW x 15 + 50 x 12
BW x 15 + 50 x 10

DB Pullovers
80 x 10
100 x 10

BICEPS/FOREARMS

EZ -Curl (wide grip)
50 x 15
80 x 10
100 x 10

Seated Alternating DB Curl w/ supination
30 x 16
30 x 16

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

Seated Alternating DB Hammer Curl (paused at top of each rep to squeeze)
30 x 20
35 x 20
40 x 16
45 x 16

DB Wrist Curl
50 x 15
55 x 12
60 x 10

Finished off with a "mini" rack run doing alternating DB Curls
40 x 6
35 x 6
30 x 6
25 x 6

[David Lees]

Despite a sore/stiff neck/trapezius, I managed a hella training session last night...

9/24/12 - Chest/Erectors/Cardio

NO AM Cardio - was feeling like I needed an extra hour of sleep and it did wonders

Cable Flye Warm-ups/Pre-exhaust
50 x 20
50 x 15
50 x 10

Incline DB Press (all reps stop short of lockout, keep pecs under constant tension)
100 x 15
120 x 10
110 x 8
100 x 8
80 x 8

Barbell Bench Press (wide grip, slow negative/explosive positive to just under lockout, keep constant tension)
135 x 8
225 x 8
275 x 6
295 x 6
245 x 10

HS ISO Wide Chest Press (performed same way as incline DB press and bench press)
180 x 15
180 x 15

BW Dips
x 15
x 15

Hyperextensions
BW x 10
10 x 10
20 x 10
30 x 10
40 x 10

PM Cardio: Stairmaster intervals for 30 minutes

[David Lees]

So much better training quads on their own day...really helps with focus and energy levels as opposed to training quads and hams on the same day..

9/25/12 Quads/Cardio

AM Cardio: 50 minutes fasted walking

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

Cybex Squat Press (forgot my knee wraps but said fuck it and went heavy anyway) shoulder width stance, toes slightly out
225 x 15
405 x 10
585 x 10
765 x 8
945 x 6 drop set to 405 x 10 (feel the fire!)

Hack Sled (narrow stance toes slightly out, ATG all reps)
185 x 10
275 x 10
365 x 6 drop set to 275 x 6 drop set to 185 x 6 (I don't know what the hell possessed me to do this! could barely stand afterwards)

Cybex Seated Leg Press (pin loaded, feet together/toe straight)
210 x 25
210 x 25

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

PM Cardio: 15 minutes on Stepmill intervals

[David Lees]

Just spliced these photos together, thought it was pretty cool...
132677

[David Lees]

Killer back session last night!

9/26/12 - Back/Cardio
AM Cardio: 50 minutes fasted walk

Straight Arm Pulldown using rope attachment (pre-exhaust)
100 x 20
100 x 15
100 x 10

Leverage Wide Grip Lat Pulldown (plate loaded) all reps are down slowly and pulled down to top of chest, no swinging
100 x 10
130 x 10
150 x 10
170 x 8
190 x 6

DB Rows (pulled to hip Cutler style)
100 x 10
120 x 10
140 x 10

HS ISO Lateral Row (using wide overhand grip, performed standing)
180 x 10
270 x 10
360 x 6

Cable Pulldowns using butterfly attachment (pulled to top of chest, no swinging)
150 x 10
180 x 10
200 x 8

DB pullovers
80 x 10
100 x 10

Rack Deadlifts (pulled from 3rd pin/just below knee)
225 x 5
315 x 5
405 x 5

HyperExtensions
BW x 10
x 10
x 10

PM Cardio: 15 minutes on stepmill doing intervals.

[David Lees]

No training last night...had birthing class with my Wife and I promised her I would go eat with her before class so that left no time to hit the gym. Will double up shoulders with hams tonight and then arms with calves in the morning to make up for it.

[David Lees]

9/28/12 Delts/Hams/Abs

No AM cardio -RAIN!

Barbell Shoulder Press (haven't done these in a while) kept constant tension throuhgout reps, no lockouts
Bar x 20
135 x 15
165 x 10
185 x 8
205 x 8
225 x 4 drop set to 135 x 20

DB Front Raise (both arms simultaneously)
25 x 10
30 x 10
35 x 10

Incline Reverse DB Flye
30 x 15
35 x 12
40 x 10

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

Cable Laterals (sets are for each arm)
10 x 20
20 x 15
30 x 10

Overhead Reverse Cable Crossover/Flye
10 x 10
20 x 10

Stiff Legged Deadlifts (performed as one giant rest/pause set)
135 x 20 x 15 x 10

Seated Ham Curls (performed as one giant rest/pause set)
90 x 20
110 x 15
130 x 10

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

Hanging Leg Raises
x 15
x 15
x 15

[David Lees]

9/29/12 Calves/Triceps/Biceps/Forearms

Life Fitness Standing Calf Raise (pin loaded)
55 x 20
115 x 15
215 x 10
315 x 10
395 (full stack) x 10

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

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
335 x 6
295 x 8
275 x 10

Lying EZ-Bar Tricep Extensions (constant tension/no lockout at top and went behind head for big stretch)
60 x 10
80 x 10
100 x 10

Single Arm Overhead DB Extension
35 x 10
35 x 10

DB Kickbacks
25 x 10
25 x 10

Single Arm Reverse Cable Extensions (using Blood Starving Sets technique)
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Alternating DB Curls Warm-up/pre-exhaust
25 x 20
25 x 20

Strict Barbell Curls
85 x 10
105 x 10
125 x 10 drop set to 35 x 10

Seated Alternating DB Hammer Curls w/ paused squeeze at top of each rep
40 x 16
40 x 16
40 x 16

Incline DB Curls (both arms simultaneously) no supination, slow reps
25 x 10
25 x 10

Reverse EZ-Curls
50 x 10
60 x 10
70 x 10

Single Arm Cable Concentration Curls (using Blood Starving Sets technique)
30 x 10
30 x 10
20 x 10
20 x 10
20 x 10

DB Wrist Curls (performed as on giant set)
50 x 15
50 x 12
50 x 10

"Run the Rack" DB Curls w/supination
50 x 6 + 45 x 6 + 40 x 6 + 35 x 6 + 30 x 6 + 25 x 6 + 20 x 6

[David Lees]

10/1/12 1 REP MAX DAY BENCH!
NO AM CArdio - wanted to sleep in and save up strength!

Barbell Bench Press
Bar x 30
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1 easy
430 x MISS (got 1/2 way up and then just stopped, couldn't lock out!)

http://www.youtube.com/watch?v=_vqtK-DRIk4

Since I was so close I am going to focus specifically on strength training to achieve my goal in 2 weeks (I am confident I can do this). Despite the miss, I am impressed with the fact that I haven't been training specifically for strength (whereas back in April when I matched my personal best of 420 x 1, i have been doing a 6 week strength training cycle) so this encourages me BIG TIME! I also want to mention that I just finished 4 weeks of PCT...I would have easily nailed 430+ for a single if I was using the DMZ right now, no question!

Incline Machine Press (pin loaded) - never used this machine before
100 x 20
150 x 15
200 x 10
250 x 10
300 x 10
350 x 10
400 (stack) x 10

Machine Flyes
120 x 15
120 x 15

PM Cardio: 30 minutes doing intervals on stepmill

[David Lees]

I had planned on doing a high rep/moderate to light quad session last night but once I got warmed up that all went out the door...

10/2/12 Quads/Cardio
AM Cardio: 55 minutes fasted walking

Quad Extension warm-up/pre-exhaust
50 x 30
50 x 30

Plate Loaded Leg Press (regular stance, toes slightly out)
225 x 10
405 x 10
585 x 10
765 x 10
965 x 2 (too heavy to get full deep reps beyond the 2 I did) so dropset to 405 x 10

Hack Sled (narrow stance/toes out)
185 x 10
275 x 10
365 x 10

Seated Leg Press (pin loaded, feet together)
230 x 25
230 x 25

Single Leg Quad Extension (performed as one giant set, sets are for each leg)
50 x 10
60 x 10
70 x 10

PM Cardio: 15 minutes doing stepmill intervals.

[David Lees]

10/3/12 Back

NO AM Cardio: Rain AGAIN!

Straight Arm Cable Pulldown using rope attachment (pre-exhaust)
100 x 20
120 x 15
140 x 10

Wide Grip Cable Lat Pulldown (haven't used this machine in a few months)
200 x 10
250 x 8
230 x 8
210 x 8

Barbell Rows (shoulder width overhand grip)
135 x 10
225 x 10
255 x 8
275 x 6

Seated Cable Rows using butterfly attachment
200 x 15
210 x 12
210 x 10

Dual Axis Pulldown (pin loaded) using narror/neutral grip
110 x 10
170 x 10
210 x 10

HS D.Y. Row (both arms simultaneously)
90 x 10
180 x 10

DB Pullover
80 x 15
100 x 10

Hyperextensions
x 25
x 20
x 15
x 15

NO PM Cardio - ran late and all the stepmills were being used. :(

[David Lees]

Had our last baby/birthing class last night so no training. Will double up again tonight and tomorrow to make up for it.

[David Lees]

10/5/12 - Delts/Hamstrings
AM Cardio: 55 minutes fasted walking

Seated Barbell Shoulder Press
Bar x 30
135 x 20
185 x 10
205 x 8 drop set to 135 x 20

EZ-Bar Upright Rows (for side delts)
50 x 20
60 x 15
70 x 10

Strict DB Laterals (both arms simultaneously)
25 x 10
30 x 10
35 x 10

Seated Straight Arm DB Laterals (both arms simultaneously)
20 x 10
25 x 6 drop to 20 x 6 drop to 15 x 6

Single Arm Cable Laterals
10 x 10
20 x 10
30 x 10

DB Front Raise (both arms simultaneously) SUPERSET with Bent-over Reverse DB Flyes
20 x 10 + 20 x 10
25 x 10 + 25 x 10
30 x 10 + 30 x 10

Stiff Legged Deads
135 x 10
85 x 10
205 x 10
225 x 10

Seated Hamstring Curls
90 x 20
110 x 15
130 x 10

[David Lees]

10/6/12 Calves/Triceps/Biceps/Forearms

Standing Pin Loaded Calf Raise
55 x 20
115 x 15
215 x 10
315 x 10
395 (stack) x 10

Seated Plate Loaded Calf Raise (slow controlled reps, no bouncing)
90 x 10
135 x 10
180 x 10 drop to 90 x 10

Close Grip Bench Press (strength building rep range)
Bar x 30
135 x 20
225 x 10
315 x 5
335 x 3
355 x 3
375 x 1

Cable Rope Extensions (heavy cable station)
20 x 20
35 x 15
50 x 12
65 x 10
80 x 8
95(stack) x 6

Seate Dip Machine (pin loaded)
105 x 20
150 x 15
210 x 10

Seated Alternating DB Curls
25 x 20
30 x 20
35 x 18
40 x 18
45 x 16
50 x 16

Single Arm DB Spider Curls (performed on back/non-padded side of preacher curl)
25 x 10
30 x 10
35 x 10
40 x 10

Alternating Db Hammer Curls (cross body hammers)
45 x 20
65 x 16
80 x 12

Cable Wrist Curls
20 x 20
30 x 15
40 x 12
50 x 10
60 x 8

[David Lees]

It's all about gearing up to nail that big single next Monday on bench and achieve a new PR! I haven't trained purely for strength purposes in quite a long time but oddly enough, myu chest is pretty damn sore this morning adfter last night's heavy pressing session...check it...

10/9/12 Chest (strength rep range)

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 5
335 x 3
355 x 3
375 x 1
385 x 1
395 x 1 (fought a little to lock out but that was expected given all the heavy sets I had already done)

DB Flye
65 x 15
65 x 10

Most Muscular Cable Flye
50 x 20
50 x 15
50 x 10

And that's all she wrote...HUGE difference when it comes to bodybuilding/hypertrophy training vs. strength/power training.

[David Lees]

Switched things up a bit...haven't done full deadlifts in well over 6 months or so and just wanted something different to do. Didn't go crazy either because last thing I need is my lower back acting up...

10/10/12 Back

Straight Arm Pulldown warm-ups with rope attachment
100 x 20
110 x 15
120 x 10

Deadlifts
135 x 10
225 x 5
315 x 5
405 x 3 (easy)

Wide Grip Cable Lat Pulldown
200 x 10
210 x 10
220 x 10

HS D.Y. Row
90 x 15
140 x 12
160 x 10
180 x 8

DB Pullovers
80 x 10
90 x 10
100 x 10

HyperExtensions
BW x 15
BW X 15
BW X 15

Lower back was SMOKED! Made me remember how much I dislike doing deadlifts but it is good to switch it up now and again.

[David Lees]

10/11/12 Hams/Abs/Cardio (decided to push calves to Saturday morning)

AM Cardio: 55 minutes fasted walking

SLDL
Bar x 10
135 x 10
225 x 10
275 x 3 (lower back started to bitch BIG time, still smoked from deads the previous day so I threw in the towel before I pulled something)

Seated Ham Curl
90 x 20
110 x 15
130 x 10
150 x 8
1770 x 6

Alternating DB Lunges (25lbs DB in each hand)
25 x 16
25 x 14
25 x 12

Cable Rope Crunches
110 x 34
120 x 33
120 x 33

Hanging Leg Raise
x 15
x 15
x 15

PM Cardio: 20 minutes doing intervals on stepmill

[David Lees]

I had a doctor's appointment on friday evening so I didn't train shoulders but I did do an hour of cardio in the morning. Here is a recap of Saturday morning's "pump" session:

10/13/12 Calves/Biceps/Forearms

Pin loaded standing calf raise
55 x 20
115 x 15
215 x 10
315 x 10
395 (full stack) x 10

Seated Calf Raise
90 x 10
135 x 10
180 x 10 drop set to 135 x 8 drop set to 90 x 6 drop set to 45 x 10

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

Cable Curls using EZ-Curl attachment (heavy cable station)
25 x 15
50 x 12
65 x 10

Leaning Cable Curl (both arms simultaneously) w/static hold at top of each rep
20 x 20
20 x 15
30 x 12
40 x 10
50 x 10

Barbell Spider Curls (off back side of preacher bench)
50 x 15
50 x 12
50 x 10

Seated Strict alternating Hammer Curls w/pause
35 x 16
35 x 14
35 x 12

DB Wrist Curls (performed as one giant set)
50 x 15 x 12 x 10

[David Lees]

10/15/12 - 1RM day revisited

I'll probably make another run at 430 after the New Year so it will be at least 2-3 months before I attempt it again. Back to training for physique purposes for the time being.

Barbell Bench Press
Bar x 30
135 x 10
185 x 5
225 x 5
275 x 3
365 x 1
430 x MISS (same sticking point as 2 weeks ago)

http://www.youtube.com/watch?v=upAA7IXN24U

425 x MISS (again, exact same sticking point)

Cable Flyes with slight alternating cross over
50 x 15
50 x 15
50 x 10

HS ISO Wide Chest Press (all reps paused at just short of lock out)
225 x 15
225 x 12
225 x 10

BW Dips
x 10
x 10

PM Cardio: 20 minutes flying on elliptical. Quads cramped up something fierce on my way out of the gym...could barely walk!

[David Lees]

Haven't been able to get to the gym last 2 days...making preparations for the arrival of my daughter within the next week or so. Her nursery should be completed by this weekend and my Wife is 1 week away from her due date so it can be any day now! Going to be training quads/hams/back tonight (2 exercises per bodypart). I have been doing morning fasted cardio however...

On another note, submitted photos to Silver Model Managment in NYC a few days ago and I received a response today! Will be conducting a telephone interview with them tomorrow and will go from there! :)

[David Lees]

Playing catch up last night since I missed Quads on Tuesday and Back on Weds...

10/18/12 Quads/Back/Hams/Abs
AM Cardio: 1 hour fasted walking

Quad Extensions
50 x 25
100 x 20
150 x 15
200 x 10

Seated Pin Loaded Leg Press (feet together)
210 x 20
250 x 15
310 x 10
350 x 10

Wide Grip Cable Lat Pulldown
150 x 10
200 x 10
200 x 8
200 x 6

HS ISO Lateral Row (narrow neutral grip, both arms simultaneously)
225 x 10
225 x 10
225 x 10

Straight Arm Pulldowns using short straight bar attachment
100 x 20
100 x 15
100 x 10

Seated Hamstring Curls
90 x 20
110 x 15
130 x 10
150 x 8

Hyperextensions
x 15
x 12
x 10

Hanging Leg Raise
x 15
x 12
x 10

Also... I spoke with the talent scout at Silver Model Management and he wants me to come down to NYC to their office for an in person review. I told him my Wife is due any day with our baby which he was cool with and told me to let him know when I can make it down and he'll set something up with me. EXCITING STUFF!!

[David Lees]

http://sphotos-a.xx.fbcdn.net/hphotos-prn1/59477_507580779254509_376315014_n.jpg

[David Lees]

10/19/12 Delts

HS ISO Shoulder Press
100 x 20
190 x 15
240 x 12
260 x 8
(triple drop set, all sets taken to failure) 280 x 5.5 drop to 190 x 6 drop to 100 x 10

Alternating DB Front Raise
20 x 20
25 x 20
30 x 18
35 x 16

Reverse DB Flyes (performed on incline bench)
35 x 15
35 x 12
35 x 10

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

Straight Arm Cable Laterals
10 x 10
20 x 10
30 x 10

[David Lees]

10/20/12 Calves/Triceps/Biceps/Forearms

Seated Calf Raise
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10
90 x 15

Standing Calf Raise (pin loaded machine)
215 x 10
315 x 10
395 x 10
395 x 10

TRICEPS

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 8
335 x 6
355 x 4 (wanted 6 of these but didn't trust the guy spotting me to bail me out if I got into trouble so racked at 4 reps)
225 x 15

Lying EZ-Bar Extensions
80 x 10
100 x 10
110 x 10

Single Arm Overhead DB Extension
30 x 10
35 x 10
40 x 10

Single Arm Reverse Cable Extensions (heavy cable station)
20 x 12
20 x 10

DB Kickbacks
25 x 10
25 x 10
25 x 10

BICEPS

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

Leaning Cable Curls (both arms simultaneously)
20 x 15
30 x 12
40 x 10
50 x 10
60 x 10

Barbell Spider Curls (off backside of preacher)
50 x 10
60 x 10
60 x 10
60 x 10

Alternating DB Hammer Curls (in front of body)
60 x 12
70 x 12
80 x 12

FOREARMS

DB Wrist Curls (performed as a giant set)
50 x 15
50 x 12
50 x 10

Reverse Barbell Curl
50 x 10
50 x 10

[David Lees]

http://forums.rxmuscle.com/images/icons/icon1.png
Back to hypertrophy training...trained chest last night. I think I have fairly good pectoral development but I also feel that it could be better. Seems the overall look for MPD highly favors big/round/full almost over developed pecs. My triceps and front delts are very strong and I feel they take over for the pecs on my pressing movement on chest day. To remedy and correct this, I have started using pre-exhaust techniques and it seems to really do the trick. Case in point was last night's chest session...I pre-exhausted with cable flye then went into DB presses etc and I swear that the pump I achieved was just crazy. I barely managed to get my tank top off after training and what I saw in the mirror completely blew me away. I honestly have NEVER seen my chest look that full/round EVER. It was quite exhilerating and painful to be honest. I hope this correlates directly into renewed pectoral growth which I will display on stage next year while I make another run at an IFBB Pro Card.

10/22/12 Chest
AM Cardio: 55 minutes fasted walk

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

Incline DB Press
80 x 10
100 x 10
120 x 8
110 x 6
100 x 7
90 x 6

HS ISO Wide Chest Press (all reps paused at lock out)
180 x 10
270 x 10
360 x 10

BW Dips
x 15
x 15

Life Fitness Machine Flye
120 x 15
120 x 15

[David Lees]

10/23/12 Quads
AM Cardio: 55 minutes fasted walking

Quad Extension Pre-exhaust
50 x 25
50 x 25
50 x 25
50 x 25

Leg Press (narrow stance, toes slightly out)
135 x 20
225 x 20
315 x 20
405 x 20

Seated Pin Loaded Leg Press (feet together)
210 x 20
210 x 20
210 x 20

Single Leg Quad Extensions
30 x 20
30 x 20

I think I am on to something with this pre-exhaust stuff. My thighs looked like they doubled in size by the end of the session and I experienced SEVERE quad cramps on my way out to the car and then when getting into the car. It was painful but satisfying in a fucked up way. Teardrops sporting sick vascularity as well.

[David Lees]

I let the ANIMAL out to feed last night...

10/24/12 Back
AM Cardio: 55 minutes fasted walking

Rack Deadlifts (4th pin at knee)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10 (want to work my way up to 585 x 10 over the course of this off-season)

Straight Arm Pulldown (pre-exhaust) using rope attachment
100 x 20
100 x 15
100 x 10

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 15
150 x 12
180 x 10

HS ISO Lateral Row (using narrow/neutral grip and both arms simultaneously)
180 x 15
270 x 12
360 x 8

Reverse Grip HS ISO Lateral Front Pulldown (had not done these in a while)
90 x 15
180 x 10
180 x 8

DB Pullovers
80 x 15
80 x 15

[David Lees]

10/25/12 Hams/Abs
AM cardio: 55 minutes fasted walking

Barbell Lunges
Bar x 20
95 x 18
115 x 16
135 x 12

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 10
170 x 8
190 (stack) x 6 PR for weight and reps on this machine

Stiff Legged Deads
135 x 10
225 x 10
275 x 10
295 x 8
315 x 6

HyperExtensions
x 10
x 10
x 10
x 10

Cable Crunches w/ rope attachment
100 x 25
110 x 25
120 x 25
120 x 25

Hanging Leg Raises
x 25
x 20
x 15
x 10

[David Lees]

10/26/12 Delts
A.M. Cardio: 55 minutes fasted walking

HS ISO Lateral Shoulder Press
100 x 20
190 x 15
280 x 8
260 x 7
240 x 7
220 x 6 drop set 190 x 6 drop set 100 x 10

Barbell Front Raises (these are GREAT!)
50 x 10
60 x 10
70 x 10
80 x 10

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

Strict DB Laterals (both arms simultaneously)
25 x 10
30 x 10
35 x 10

Delts were still smoked from painting the ceiling in my home office so I didn't want to go overboard.

[David Lees]

10/27/12 Calves/Biceps/Triceps/Forearms

Standing Calf Raise (pin loaded machine)
115 x 20
215 x 15
315 x 10
395(stack) x 10
395 x 6 drop set 315 x 6 drop set 215 x 6 drop set 115 x 6

Seated Calf Raise (plate loaded) all reps performed slow w/ pause
90 x 10
135 x 10
180 x 10 drop set 90 x 10

TRICEPS

Close-grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10
335 x 6
325 x 5 (wanted 6 but I didn't have a spotter so did not want to risk getting stuck)
275 x 12

Cable Rope Pressdown (heavy cables)
50 x 15
70 x 12
100 x 10

Lying EZ-Bar Extensions
80 x 10
100 x 10

Single Arm Reverse Cable Extension (heavy cables)
15 x 15
20 x 10

Single Arm Overhead DB Extension
35x 15
35 x 15

BICEPS

Incline DB Curl warm-ups (both arms simultaneously)
25 x 15
25 x 12
25 x 10

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

Alternating DB Hammer Curls (to front and side)
45 x 20
50 x 20
55 x 20

"Arnold" DB Concentration Curls
35 x 10
35 x 10
35 x 10

DB Wrist Curls (giant set)
50 x 15 x 12 x 10

Single Arm Cable Curl
30 x 15
30 x 12
30 x 10

BW Pullups (narrow/neutral grip)
x 8

[David Lees]

Due to the hurricane yesterday the gym was closed so I did an improv chest session at home in my living room:

10/29/12 Chest Improv

BW Pushups x 500 (took me 8 sets to complete 500 reps)

Gallon Water Jug flyes (performed lying on a footrest in place of a bench) 3 sets of 15

Close grip incline push ups
x 10
x 10
x 10

I got a SICK pump from this, was quite surprised actually.

[David Lees]

10/30/12 - Quads

Quad Extension warmups/pre-exhaust
50 x 25
50 x 25
50 x 25
50 x 25

Smith Front Squats (Ass to ground, shoulder width stance) have not done these in YEARS!
Bar x 10
135 x 10
135 x 10
135 x 10

Cybex Plate Loaded Squat Press (narrow stance, toes slightly out))
225 x 20
405 x 15
585 x 10

Pin Loaded Seated Leg Press (feet together)
230 x 25
310 x 25

[David Lees]

10/31/12 Back (abbreviated session because I had to get home to pass out candy to the trick-o-treaters)

Straight Arm Pulldown using inverted V attachment (pre-exhaust)
100 x 20
110 x 15
120 x 10

Overhand Barbell Rows
135 x 10
225 x 10
275 x 10
295 x 8
315 x 6

http://www.youtube.com/watch?v=4ws8okAM998

DB Rows
120 x 10
120 x 10

Dual Axis Machine Pulldowns (using narrow/neutral grip, pulled to top of chest)
150 x 15
190 x 12
230 x 10

[David Lees]

11/1/12 Hams & Abs

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 10
170 x 8
190(stack) x 6

Barbell Lunges
Bar x 20
95 x 18
115 x 16
135 x 14

Lying Leg Curl
90 x 20
110 x 15
130 x 10

Hyper Extensions
x 20
x 15
x 15

Crunches (feet elevated)
x 25
x 25
x 25
x 25

Lying Leg Lifts
x 15
x 15
x 15
x 15

[David Lees]

I skipped Friday night's shoulder session because we thouhgt my Wife would be heading into the hospital to deliver our little girl but it turned out toi be a false alarm. She's a week and half overdue. Anyways, I was able to get down to Gold's in Pawtucket to train arms and I also threw in delts to make up for the missed session.

11/3/12 Calves/Triceps/Biceps/Forearms/Delts

Standng Calf Raise (pin loaded)
55 x 20
115 x 15
215 x 10
315 x 10
395(stack) x 10

Seated Calf Raise (plate loaded) slow reps w/ pause
90 x 10
135 x 10
180 x 10 drop set 90 x 15

Close-Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
335 x 6
295 x 8
275 x 8

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

Reverse Single Arm Cable Extension (heavy cables)
10 x 20
15 x 15
20 x 10

Alternating DB Curls
25 x 20
30 x 20
35 x 20
40 x 20

Reverse EZ-Curls
50 x 10
60 x 10
70 x 10
80 x 10

Cable Concentration Curls
30 x 15
40 x 10
50 x 10

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

Strict DB Laterals (both arms simultaneously)
25 x 10
30 x 10
35 x 10

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

Single Arm Reverse Cable Flye (heavy cables)
10 x 15
15 x 12
15 x 10

Behind the back cable laterals (heavy cables)
10 x 15
10 x 12
10 x 10

Barely rested at all during this workout...took me exactly an hour and a half on to complete the entire session.

[David Lees]

Felt GREAT to get back into the gym last night after a 10 day lay off. I didn't go all out since I didn't want to tweak or injure anything. I definitely could feel the affects of my lack of sleep for the past week or so, stamina just wasn't there and energy level was relatively low but strength seemed to be solid given the circumstances. Definitely had a lot more in the tank but I purposely held back. Due to the baby's arrival, I'm going to have to cut my weight training scedule from my typical 6 days down to 3 days but will continue to do my morning fasted cardio as long as the weather is reasonable and dry outside when I wake up each morning. Once I get a decent home gym set up in my garage, I'll be back to a 6-7 day training schedule splitting time between Gold's and my home gym.

My new split will look something like this:

Monday - Chest/Shoulders/Biceps/Forearms
Tues or Weds - Legs
Thurs or Friday - Back/Triceps

Abs will be trained at home.

I will also start going to the gym early in the morning (between 5-6am) so I can come straight home after work. Going to take some getting used to but gotta do what I gotta do!

11/12/12 - Chest/shoulders/biceps/forearms

Most Muscular Cable flye pre-exhaust
50 x 20
50 x 15
50 x 10

Barbell Bench Press
135 x 20
225 x 10
315 x 6
325 x 6
295 x 7

Incline DB press
100 x 8
90 x 8
80 x 8

BW Dips
x 15
x 15

DB Delt "21's" (front raise for 7, laterals for 7, bent over reverse flye for 7 performed as one giant set)
20 x 1 set
25 x 1 set
30 x 1 set

Straight Arm Cable Laterals
10 x 10
20 x 10
30 x 10

Alternating DB Curls
20 x 20
25 x 20
30 x 20
35 x 20

Single Arm Cable Concentration Curls (Arnold Style)
20 x 20
30 x 15
40 x 10

Alternating DB Hammer Curls (to fron and then to the side)
50 x 20
50 x 20

[David Lees]

11/13/12 Quads/Hams/Calves

Plate Loaded Leg Press (narrow stance, toes slightly out)
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5ppsx 10

Quad Extension
110 x 20
150 x 15
170 x 12
210 x 10

Alternating Barbell Lunges
Bar x 20
95 x 16
115 x 12

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

HyperExtensions
x 15
x 15
x 15

Cybex Calf Sled
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10

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

[Bugeater]

David,

Congrats on new edition (girl?) Hopefully you all will be sleeping through the night soon. Journal is solid and inspiring..keep it up and you will get that pro card, just a matter of time. Be sure and journal about setting up your home gym.

[David Lees]

David,

Congrats on new edition (girl?) Hopefully you all will be sleeping through the night soon. Journal is solid and inspiring..keep it up and you will get that pro card, just a matter of time. Be sure and journal about setting up your home gym.

Thanks man, much appreciated! We had a baby girl (Sophia Francesca)... sleep is few and far between but fortunately I am managing it moderately well.

[David Lees]

11/14/12 - 1 hour fasted cardio (walking) upon waking. No weight training.

I won't be able to train back/triceps until early Saturday morning...Wife wants me home directly from work to help out with our baby, which is understandable. 5am weight training sessions begin next week...should be interesting.

[David Lees]

Hit it HARD at Gold's Pawtucket early Saturday morning...really feeling it yesterday and especially today. Triceps and lats are sore as hell, been a while since that has happened. I guess the little lay-off due to Sophia's arrival did the trick.

11/17/12 Back/Triceps

Old School T-Bar Rows (from floor)
135 x 20
180 x 15
225 x 12
270 x 10
315 x 8

HS ISO Lateral High Row (both arms simultaneously)
2pps x 15
3pps x 10
4pps x 8 drop set to 2pps x10

HS D.Y. Row (Both arms simultaneously) I don't like to go heavy on these because they aggravate my forearms/wrists but I do slow reps and squeeze the fawk out of my lats and makes the sets extremely painful in the lats in a good way.
1pps x 15
1pps x 12
1pps x 10

HS ISO Lateral Front Pulldown (using narrow/neutral grip and both arms simultaneously)
1pps x 15
2pps x 10
2pps x 8

DB Straight Arm Pullovers
80 x 15
100 x 10
120 x 8

Close Grip Brench Press (holy shit, I was GASSED after all the back work and my strength was SHOT on the bench, pump in my lats almost prevented me from lowering the bar to my chest!)
Bar x 30
135 x 20
225 x 10
Performed as a quadruple drop set - 315 x 3 drop to 295 x 3 drop to 275 x 3 drop to 255 x 3

Seated Single Arm Overhead DB Extension
35 x 15
40 x 12
45 x 10

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

[Joshua H]

You have an amazing log going here bro! Pictures, videos, detailed workouts, progressions of weight etc....the whole deal! Gives us readers great insights on what be happening with your progress and lifestyle. Props and making this happen while working and bringing a daughter into the world as well bud! Fatherhoood is 10x the job of being a MP athlete so anyone making both work is solid in my book!

Be following along from here out!

Happy Thanksgiving to you and the family bud!

[David Lees]

You have an amazing log going here bro! Pictures, videos, detailed workouts, progressions of weight etc....the whole deal! Gives us readers great insights on what be happening with your progress and lifestyle. Props and making this happen while working and bringing a daughter into the world as well bud! Fatherhoood is 10x the job of being a MP athlete so anyone making both work is solid in my book!

Be following along from here out!

Happy Thanksgiving to you and the family bud!

THANK YOU everyone for the well wishes and comments. As you can imagine things have been crazy trying to adjust with a newborn at home and of course work has been its buisiest ALL YEAR. Combine that with the holidays etc and I just haven't had much time to post on here but I have been reading as much as I can with what time I've had at work.

I managed to train on my lunch break last week on Monand Weds at Gold's in Marlborough, MA and then Friday and Saturday I trained Gold's Pawtucket, RI. I haven't been to my "home base" gym (Gold's Milford, MA) for 2 weeks or so now. I'm not going to log last week's training but starting today I'll make sure to update you all on my training etc. going forward. Lack of sleep has definitely started to affect my strength a bit. It's difficult to keep energy levels high when I am woken up every 1-2 hours to change a diaper so that my Wife can nurse the baby afterwards. The baby also doesn't settle down for bed sometimes until as late as midnight :(

[David Lees]

Today's lunch training session...trying to get it all done in under an hour and fifteen whenever possible.

11/26/12 - Chest/Delts

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 8
325 x 4 (had more in the tank but stopped at 4 just in case I got stuck, was not using a spotter)
295 x 8
275 x 7 (see notes on my set with 325)

HS Plate Loaded Incline Press (YES!! Been over 2 years since I had access to this machine!)
1pps x 15
2pps x 12
3pps x 6.5 drop set to 1pps x 10

BW Dips
x 15
x 12
x 10

Icarian Pin Loaded Flye Machine
100 x 15
100 x 12
100 x 10

HS Behind The Neck Shoulder Press
1pps x 20
2pps x 10
2pps x 10

Barbell Front Raise
50 x 15
50 x 15

Single Arm Reverse Cable Flye (rear delts)
25 x 15
25 x 15

Seated Strict/Straight Arm DB Laterals
25 x 15
25 x 15

Single Arm Cable Laterals
10 x 10
10 x 10

[Carnivore]

Keep up the great work, man! You are one strong dude!

[bb1129]

Solid log! Following.

[David Lees]

Keep up the great work, man! You are one strong dude!


Solid log! Following.

Thanks guys! Much appreciated!


Gotta say this was one of the most challenging sessions I have had in a long time...

11/27/12 Back/Hamstrings

Straight Arm Pulldowns using rope attachment pre-exhaust
100 x 20
115 x 15
130 x 10

Wide Grip Lat Pulldown SUPERSET with Seated Rows using butterfly attachment (narrow/neutral)
140 x 15 + 160 x 10
160 x 8 + 160 x 8
180 x 8 + 180 x 8

DB Rows SUPERSET with DB Pullovers
100 x 10 + 80 x 10
110 x 8 + 80 x 8
120 x 8 + 80 x 8

Rack Deadlifts (bar set at knee level)
225 x 10
315 x 10
405 x 10
495 x 8

Seated Hamstring Curl SUPERSET with Bodyweight Hyperextensions
100 x 15 + BW x 15
130 x 12 + BW x 12
145 x 10 + BW x 10

DB Stiff Legged Deadlifts
60 x 15
100 x 10

I probably wouldn't need to do much cardio if I trained this way all of the time. I was legitimately sucking wind throught the entire 55 minute session and soaked with sweat! I obviously can't go as heavy on I usually do on all the movements because of the supersetting but i think I still managed respectable weight all things considered.

[David Lees]

BIG TIME case of the rubba' legs right now...

11/29/12 Quads/Abs

Quad Extension warmups/pre-exhaust
55 x 25
70 x 25
85 x 25
100 x 25

Plate Loaded Leg Press (never used this type of leg press before, looks like the one Ronnie C and Dorian use in their vids) narrow stance/toes out, all deep reps
225 x 15
405 x 10
585 x 10
765 x 10
945 x 6
495 x 15

Hack Sled (feet together, toes out, bottomed out all reps)
Empty x 10
185 x 10
275 x 10

Walking Barbell Lunges
Bar x 20
Bar x 20

Quad Extensions
200 x 10
200 x 10
200 x 10

Cable Crunches using rope attachment
100 x 34
115 x 33
115 x 33

Hanging Leg Raises
x 15
x 12
x 10

[David Lees]

Lack of sleep and inconsistency with consumng enough calories and macros is definitely taking its toll on my strength levels. I still managed to get a pretty sick pump in my pecs and delt which I guess at this stage of the game is all I can ask for. I intend on getting at least my maintenance calories and macros in this week and hopefully will see a good rebound in my strength by the end of the week and moving forward.

12/3/12 - Chest/Delts

Cable Flyes for pre-exhaust (heavy cable station)
25 x 20
25 x 15
15 x 10

DB Incline Press
80 x 10
100 x 10
120 x 6
110 x 6
100 x 6
90 x 6

Barbell Bench Press
225 x 8
255 x 6
225 x 8

HS ISO Wide Chest Press (seat set at highest point to mimmick HS Decline machine, not quite the same ROM but it did the trick)
1pps x 20
2pps x 10
2pps x 10

Kneeling Cable Most Muscular Flye
50 x 15
50 x 12

Alternating Front DB Raises
25 x 20
30 x 20

Bent over DB Reverse Flyes (both arms simultaneously)
25 x 20
30 x 15
35 x 10

Single Arm Cable Reverse Flye
10 x 15
10 x 12

Single Arm Leaning Cable Laterals
25 x 10
10 x 10

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

Photo from this past Friday:
138199

[David Lees]

OFF DAY :( I am going to make a slight adjustment to my split and train back on its own on Weds and move hamstrings to Friday when I train quads. Back is just too big and complex to try and cram a full workout in and then train hams on top of it.

[Joshua H]

Legs and back are two body parts I also feel for "most" people are best done on its own days yes. Anything more and you end up with less than ideal outcomes from it. Some can make it work, most cannot. Just too many muscles and to many angles to hit to cram anything else in there with it.

Good luck with the changes bud!

[David Lees]

Legs and back are two body parts I also feel for "most" people are best done on its own days yes. Anything more and you end up with less than ideal outcomes from it. Some can make it work, most cannot. Just too many muscles and to many angles to hit to cram anything else in there with it.

Good luck with the changes bud!

Thanks man. My typical off-season split PRIOR to the arrival of my baby daughter was:

M-Chest
T-Quads
W-Back
T-Hams/Abs
F-Delts
S-Arms/Calves

So I am now trying to fit 6 days of training into 4 days of training. I am going to see if I can push it to 5 days but I'm not sure if work will allow me to train 4x during the week. Until I get some basic equipment in my home gym in my garage, I just have to work around the challenges.
.

[David Lees]

12/5/12 - Back

Straight Arm Rope Pulldowns (pre-exhaust) heavy cable station
25 x 20
30 x 15
50 x 10

Rope Face Pulls (pre-exhaust) heavy cable station
15 x 15
25 x 10

HS ISO High Row (both arms simultaneously) performed all reps with slight pause/squeeze at bottom
1pps x 20
2pps x 15
3pps x 10
3pps+25 x 8

Barbell Rows (overhand medium width grip)
135 x 10
225 x 10
255 x 10
275 x 8

DB Rows (pulled to hip, no heaving)
100 x 10
120 x 8
140 x 8

Reverse Grip Lat Pulldowns (heavy cable station)
100 x 15
120 x 10
140 x 8

Rack Deadlifts (just under kneecap)
225 x 10
315 x 5
405 x 5
495 x 5
525 x 5

DB pullovers
80 x 15
100 x 10

[David Lees]

Look what just arrived courtesy IronMagLabs...4 week log and cycle begins Monday!

http://sphotos-a.xx.fbcdn.net/hphotos-ash4/430913_528649597147627_2078878296_n.jpg

[David Lees]

Change of plans....starting the M-Sten today. I would rather end on a Friday as opposed to ending on a Monday. Should be well into my system come Monday to start the week off proper. I am training quads/hams shortly and doing early Saturday morning calves/arms tomorrow. KILL IT!!!!!

[David Lees]

Ok...So I started 2caps/day of the M-Sten on Friday as I mentioned earlier. Usually takes a few days to kick in so we'll see if I feel anything during today's chest and delt session. First though, a recap of early Saturday morning's training session:

12/8/12 Calves/Arms

Pin Loaded Standing Calf Raise
55 x 20
115 x 15
215 x 12
315 x 10
Stack 395 x 10

Seated Plate Loaded Calf Raise
90 x 15
135 x 10
180 x 8
225 x 6 drop set 90 x 12

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
295 x 6
275 x 7

Lying DB Extension (both arms simultaneously)
30 x 15
40 x 10
50 x 8

BW Bench Dips w/ feet elevated
x 20
x 20
x 20

Strict Wide Grip Barbell Curls (no swinging!)
Bar x 20
75 x 10
95 x 10
115 x 10
135 x 6

Seated Alternating DB Hammer Curls (paused and squeezed at top of each rep)
30 x 20
30 x 20
30 x 20

Db Spider Curls (off backside of preacher bench)
30 x 10
35 x 10

Standing Cross-Body DB Hammer Curls
60 x 12
70 x 12
80 x 12

DB Wrist Curls (performed as one giant set)
50 x 15 x 12 x 10

Here's a shot taken after this session:
http://sphotos-b.xx.fbcdn.net/hphotos-ash4/486903_529771380368782_2121970748_n.jpg

[David Lees]

I forgot to mention my starting BW for the 4 week cycle of the M-sten Rx is 209lbs (this morning).

12/10/12 Chest/Delts

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 4 (wasn't using a spotter so didn't want to get stuck. I probably had enough for 6 reps)
315 x 5 (see comment from previous set)
295 x 5 (ditto)
275 x 8

Incline DB Press (all reps slow and controlled, squeezed at top)
100 x 10
90 x 10
80 x 10

HS Plate Loaded Incline Press "Burns" (slow pulse reps, no lockout)
1pps x 15
1pps x 15

Bodyweight Dips
x 15
x 15

Kneeling "Most Muscular" Cable Flye
55 x 15
55 x 15

Inclne DB Lateral Tri-Set (db front raise palms down, db front raise palms facing eachother, traditional seated db laterals all performed as one giant set)
15 x 10 x 10 x 10
20 x 10 x 10 x 10

Reverse DB Flye using "back builder" pad for support
30 x 15
30 x 10

Single Arm bent-over cable reverse flye
10 x 15
10 x 12
10 x 10

Standing Strict/Straight Arm DB Laterals
25 x 10
25 x 6 drop set 20 x 6 drop set 15 x 6

Notes: It has only been 3 days since starting the M-Sten and I FEEL tighter/fuller and thought that I LOOKED fuller when I was training. Not sure if this is just my head playing games with me or not..but that's how I feel. Strength was sub-par today and I attribute this to lack of quality sleep and also getting used to the equipment at the new gym. It seems I have gained a few pounds since Friday since I was 205 or so then, this morning 209lbs.

[David Lees]

This week has been a real challenge...getting about 4-6 hours of interrupted sleep each night and fighting off getting my Wife's sore throat/cold. Needless to say, I have been exhausted. Not exactly the ideal situation to be running IML's new M-Sten Rx product however, I have some good news to share. It seems the compound is kicking in today. Definitely felt my stength levels were "up" despite the challenges I mentioned. NO DOUBT I am looking fuller without a question. Forgot to step on the scale this morning but last night before bed I was 212lbs (but that was after my last meal for the day). Here's today's killer back session:

12/12/12 Back

Straight Arm Rope Pulldowns
100 x 20
100 x 15
100 x 10

Wide Grip Lat Pulldown (slow controlled/squeezed reps, no swinging) this cable station seems to be heavier then most I've used
160 x 10
205 x 10
220 x 10
235 x 8

Single arm narrow/neutral grip HS ISO Lateral Low Row (definitely an older HS machine. 4pps is the equivelent of 6pps on other similar machines)
3pps x 10
4pps x 10
2pps x 12

Cable Pulldowns to top of chest using butterfly attachment (performed same way as wide grip lat pulldown) heavy cable station
100 x 10
120 x 10
140 x 8

DB pullovers (elbows locked to keep stress on lats throughout the ROM)
80 x 10
100 x 10
120 x 8

Rack Deadlifts (at knee) reps day
225 x 15
315 x 15
405 x 15

[David Lees]

1 week into my M-Sten cycle. So far the biggest difference I have noticed is that I am looking fuller, a little more vascular than usual and seeing a slight boost in strength. I am hoping these factors will all continue to improve as I move into week . Stay tuned!

[David Lees]

Back is LIT UP from doing ATG Hammer Strength Squat Presses. Haven't had access to this machine since I left my old gym back home a few years ago. I never really used it much but decided to try it out today for something different. My lower back is so pissed at me, I won't be doing it again any time soon,

12/14/12 Quads/Hams

Quad Extension Warmups/pre-exhaust
55 x 25
70 x 25
85 x 25
100 x 25

HS Squat Press (shoulder width stance, toes out, ATG all reps)
135 x 10
225 x 10
315 x 10
225 x 10

Hack Sled (narrow stance, toes out, ATG all reps)
Empty x 10
185 x 10
275 x 10

Quad Extensions
205 x 12
220 x 10
235 x 8

Alternating/Walking BB Lunges
45 x 12
45 x 12
45 x 12

Seated Ham Curl
115 x 20
145 x 15
175 x 12
205 x 10

Hyper Extensions
x 15
x 15
x 15

DB SLDL
30 x 10
40 x 10

Got my money's worth with this session. Soaked through 2 shirts and felt I left it all out on the gym floor. Looking forward to training calves and arms in the morning.

[ushock]

Are you doing any cardio at this point?

[David Lees]

Are you doing any cardio at this point?

Right now no, I simply don't have time to. I am compensating by keeping my calories just below maintenance.

Skipped my Saturday morning calves/arm session. Was still fighting off my throat/nose cold and wanted to catch up on some much needed rest. Feeling much better today and weighed in at 210.4lbs on an empty stomach. Gained about 5lbs since starting the M-Sten Rx and looking and feeling tighter/leaner and fuller. Hoping to see a boost in strength this week.

[Joshua H]

get well bro. being sick sucks no matter what. worse yet when your dead set in a good training cycle! may be best your dropping cardio anyway to help recover faster.

[David Lees]

get well bro. being sick sucks no matter what. worse yet when your dead set in a good training cycle! may be best your dropping cardio anyway to help recover faster.

Felt MUCH better yesterday, it's definitely on its way out if not already gone. I had not been sick since last winter so I can't complain.

[David Lees]

Was experiencing some discomfort/pain in my shoulders/rotators over the weekend, especially in my left shoulder. First few sets of DB Incline presses were fairly painful but fortunately after warming up the pain went away. For those of you who have known me for a while, you should know that I've had tears to both of my rotator cuffs and have dealt with shoulder pain to varying degrees for a number of years now. Hopefully this isn't the start of another 3 month "flare up". I have been able to train fortunately without any issues for about 5-6 months now and I never know how or why it starts to act up, it just does what it wants. I also have had a tender left wrist and tender right elbow but it has not affected my training...YET.

Definitely saw an uptick in strength yesterday but strength/stamina over the course of the entire session is still 50/50. This should continue to improve hopefully over the course of the next week.

12/17/12 Chest/Delts

Db Incline Press
80 x 15
100 x 10
120 x 10 (not bad!)
110 x 8
100 x 8
90 x 8

Barbell Bench Press (all slow and squeezed reps, kept weight lower than usual since I was pretty gassed from the DB inclines)
225 x 8
275 x 5 (should have been 6-8 easy reps but here is where the lack of stamina i mentioned came in to play)
255 x 8
225 x 10

HS ISO Wide Chest Press (slow reps with pause/squeeze at top)
2pps x 15
2pps x 15

BW Dips
x 15
x 15

Leverage Machine Flye (paused and queezed at top)
120 x 15
120 x 15

Barbell Front Raise
50 x 15
50 x 12
50 x 10

Single Arm Reverse Cable Flye
10 x 15
15 x 15
20 x 15

Straight Single Arm Cable Laterals
20 x 15
20 x 12
20 x 10

[David Lees]

Yesterday marked 12 days into my 30 day M-Sten cycle. Definitely was the strongest i have felt inthe gym since about September or so when I was rebounding from my competition dieting etc. i actually FELT BIG too for a change which was nice. I definitely had the vascularity and fullness on display after only a few warm up sets.

12/19/12 - Back

Seated Cable Rows using "V" attachment (haven't really done these consistently for a while
100 x 20
150 x 15
200 x 10
250 x 8
300(stack) x 8 (no problem!)

HS ISO Lateral Plate Loaded Rows (used over hand wide grip, both arms simultaneously)
2pps x 15
3pps x 10
4pps x 8 drop set to 2pps x 10

Leverage Plate Loaded Wide Grip Lat Pulldown
100 x 10
120 x 10
130 x 10

HS ISO Lateral Front Pulldown using wide/neutral grip
1pps x 10
2pps x 10
2+25pps x 6

Standing Cable Chest Rows using rope attachment
100 x 10
100 x 10
100 x 10

Straight Arm Pulldowns using rope attachment
100 x 15
120 x 12
140 x 10

Rack Deadlifts (pulling from 4th pin, just below knee)
225 x 5
315 x 5
405 x 5
495 x 5
545 x 5 (I believe this may be a PR)

[David Lees]

Alright, time for some progress photos...

12/20/12 - 14 days into my 30 day M-Sten cycle. BW approximately 210lbs.
139831139832139833

And I tried to get some shots of my back which is nearly impossible with my goddamn Droid X2 Camera. Symmetry is always thrown off because I have to take the photo myself:
139834139835

[David Lees]

Been crazy with the holidays etc and my training schedule and diet has been all over the place. To catch you all up on the last couple days...my last training day was Friday 12/21. I also did some light biceps/triceps at home using my Wife's 20lb DB's. This week is obviously half over so i'll be hitting chest/back/delts today on my lunch break and then hitting legs tomorrow, arms on Saturday. I also want to mention that last Friday my bad knee (which I tore my ACL a few years ago and never had it surgically repaired) was REALLY pissed off during and ever since finishing up that session. I think I may have strained it a bit so I'll have to keep a close eye on it tomorrow and train based off how it feels.

Now, for last Friday's session:

12/21/12 - Hams/Quads/Calves

Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190(stack) x 6 (I think this is either a PR or a matched PR)

Alternating Barbell Lunges
Bar x 12
95 x 12
115 x 12
135 x 12

Hyper Extensions
x 15
x 15

Leg Press using shoulder width stance/toes out
Empty x 20
225 x 10
405 x 10
585 x 10
765 x 10 drop to 405 x 10

Quad Extensions
150 x 10
210 x 10
250 x 8
290 (stack) x 6 NEW PR!

Seated Pin Loaded Leg Press (feet together)
210 x 20
210 x 20

Cybex Calf Sled
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10

Standing Pin Loaded Calf Raise
100 x 10
130 x 10
150 (stack) x 10

[David Lees]

DAMN it felt GOOD to get in and throw some weight around. Lower back pumps are creeping in pretty bad (thanks to the M-Sten most likely) but at least that's how I know it's working. Strength continues to get better even though my left shoulder/rotator is bothering me a bit. It's bearable once I am good and warmed up.

12/26/12 - Chest/Back/Delts (short week)

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
335 x 6
325 x 6
315 x 6
295 x 7 (wanted 8 on this but no biggie)

DB Incline Press
120 x 6
100 x 8
90 x 10

Bodyweight Dips
x 15
x 15

HS ISO Wide Lateral High Row (both arms simultaneously)
1pps x 20
2pps x 15
2+25 x 10
2+35 x 8
3pps x 8

Seated Cable Rows using "V" attachment (heavy cable station)
200 x 10
240 x 8
260(stack) x 6

Kneeling Straight Arm Pulldowns using short bar attachment (heavy cable station)
85 x 15
85 x 15

DB Laterals (performed as a Rest/Pause Set)
20 x 10 + 25 x 10 + 30 x 10

[David Lees]

Knee is still very tender so I went lite on the weights today but kept the reps high. The pump in my quads/hams and calves was ridiculous (unfortunately it was the same for my lower back which is now past the point of unbearable). It takes a good 20 miutes or so post training for the lower back pumps to subside but unfortunately if I am driving in my car for longer than 15 minutes, it starts to hurt like a mutha. This is the only negative side I have experienced thus far with the M-Sten but it's right on point with the Super DMZ in comparison for negative sides.

12/27/12 Quads/Hams/Calves

Quad Extension warm-ups/pre-exhaust
55 x 25
55 x 25

Cybex Plate Loaded Squat Press (shoulder width stance, toes out)
225 x 20
405 x 15
585 x 10

Hack Sled (narrow stance/ toes straight) ATG all reps
185 x 10
185 x 10

Quad Extension
205 x 10
220 x 10
245 x 10

Seated Ham Curl
100 x 20
120 x 15
140 x 12
160 x 10
180 x 8
200 x 6

Seated Calf Raise
90 x 20
135 x 15
180 x 10
225 x 10 drop set 90 x 12

Standng Pin loaded Calf Raise
200 x 10
300 x 10
370(stack) x 10


BW: 215lbs

[TonyElTigre]

You really worked hard and deserved to get higher than 12th place in this meet.
I think that it was a hard class for you to compete in but I think next time you will
place a lot higher. Just keep working hard and you will get there

[David Lees]

You really worked hard and deserved to get higher than 12th place in this meet.
I think that it was a hard class for you to compete in but I think next time you will
place a lot higher. Just keep working hard and you will get there

Thank you!

[David Lees]

Alright, have a lot to catch up on since i have not been in the office much due to the holidays etc. I trained chest/delts New Year's Eve. The M-Sten Rx REALLY kicked in this past week which you will see on my pressing numbers. I was overjoyed to see my pressing strength get back to where it should be...felt fawking GREAT!!

12/31/12 Chest/Delts

Babrbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (easy!)
335 x 6 (easy!)
365 x 4 (probably could have pushed for 6 reps but I still had one more working set to go)
315 x 6

DB Incline Press
120 x 8
110 x 7 (wanted 8)
100 x 8

HS ISO Incline Press (used narrow/neutral grip)
1pps x 15
1pps x 15

HS Pin Loaded Flye
120 x 15
120 x 15

BW Dips
x 15
x 15

Barbell Front Raise
50 x 10
50 x 10
50 x 10

Seated Bent-over Rear DB Laterals
25 x 15
25 x 12
25 x 10

Single Arm Cable Laterals
10 x 20
20 x 10

Strict Standing Straight Arm DB laterals
20 x 10
20 x 10

[David Lees]

M-Sten is without a doubt hitting optimal levels right now. I am in the 4th and final week of using the supplement and strength was off the charts today for back day. The pumps are sheer insanity! I like this stuff almost as much as the original Super DMZ Rx. It took a little longer for the M-Sten to kick in (compared to the Super DMZ) but now that it is fully in my system, it definitely seems to have the same affect on strength levels and insame pumps.

1/2/13 Back

Barbell Rows (overhand wide grip)
135 x 20
225 x 15
315 x 10 (lightest this weight has ever felt while doing this movement) drop to set to 225 x 10

Seated Cable Rows using "v" attachment (heavy cable station)
260(stack) x 10
260 x 8
260 x 6

Reverse Grip Lat Pulldown (heavy station)
145 x 10
160 x 8
175 x 6

DB Rows (both arms simultaneously)
50 x 10
60 x 10

HS ISO Lateral Row (1st generation plate loaded machne, both arms simultaneously, using mediurm overhand grip)
2pps x 10
2pps x 8

HS ISO Lateral Front Pulldown (both arms simultaneously)
2pps x 15
2pps x 10

Kneeling Straight Arm Pulldowns using rope attachment
100 x 15
100 x 12
100 x 10

Rack Deadlifts (at knee)
225 x 5
405 x 5
585 x 3 (PR!!!) wanted 5 reps but I almost passed out after the 3rd rep drop set to 315 x 5

[David Lees]

Sometimes we do things in the gym that defy common sense. I don't do this often but today was one of those days. I have been experiencing some rather nasty lower back pumps recently caused by supplementing with the M-Sten. For whatever reason, I decided to start off my leg day with Stiff Legged Deadlifts and I was hating myself for it over the duration of session. i don't know what possessed me to do so since SLDL's always make my lower back flare up like a pack of hemmorroids but it is what is. It also seemed like every piece of equipment I went to use in succession was already being used which put me in a rather pissy mood and I ended up having to forgo doing my entire leg routine because i ran out of time...FML!

1/4/12 Hams/Quads

Stiff Legged Deadlifts
135 x 15
225 x 10
275 x 10
295 x 6
225 x 10

Barbell Walking Lunges
50 x 12
50 x 12
50 x 12

Hyper Extensions
x 10
x 10
x 10

Seated Ham Curl
145 x 10
175 x 10
205 x 10

Quad Extension Pre-exhaust
55 x 25
55 x 25

Hack Sled narrow stance toes straight, ATG all reps
Empty x 10
185 x 10
275 x 10

Quad Extensions
205 x 10
205 x 10
205 x 10

Wanted to do some leg presses but it was being used and also had to skip calves since I was out of time. I'll train calves in the morning... Here's a few shot of the quads while i was doing the hack sled:

140374140375140376

[Joshua H]

Quadrasorus-rex we gots here!

Good stuff bud!

Yes I see it to....the base gyms around here in WA are already seeing influx of newbies coming in after 4pm when the shipyard work day ends. I hate it with a passion but at the same time as a fitness professional I like to think that a few lives will be changed for those rare few who do get hooked and stay the course to better health and wellness all year long. At the same time I just keep saying.......2 months 50% gone, 4 months 80% gone! Only the real gym goers with purpose will remain at that point!

PS....Try and foam roll your lower back out before and after all lifts to keep the muscles and soft tissue loose as well keeping blood flow, lymphatic draining at peak function. It does wonder for me in this regard and all others for that matter. Hell, my foam roller gets more action then I have given to a women in months! FML!

[David Lees]

Quadrasorus-rex we gots here!

Good stuff bud!

Yes I see it to....the base gyms around here in WA are already seeing influx of newbies coming in after 4pm when the shipyard work day ends. I hate it with a passion but at the same time as a fitness professional I like to think that a few lives will be changed for those rare few who do get hooked and stay the course to better health and wellness all year long. At the same time I just keep saying.......2 months 50% gone, 4 months 80% gone! Only the real gym goers with purpose will remain at that point!

PS....Try and foam roll your lower back out before and after all lifts to keep the muscles and soft tissue loose as well keeping blood flow, lymphatic draining at peak function. It does wonder for me in this regard and all others for that matter. Hell, my foam roller gets more action then I have given to a women in months! FML!

Thanks man, I appreciate the advice and comments.

[David Lees]

I wrapped up my 4 weeks of using the M-Sten and ended up at 219lbs as of last night. I wasn't training or eating to gain weight, just to maintain. Despite this I still managed to put on about 14lbs, not too shabby. Seemed to be pretty dry gains as well and vascularity is very pronounced in my arms/forearms and quads/calves The strength increase was delayed but hit it's stride at about the 2.5 week point and is still going strong. Negative sides for me were some pretty intense lower back pumps, lack of appetite, restless sleep. I also noticed that in the past week or so my joints seem to have been really tender, especially in my shoulders,elbows, wrists and knees.. In fact, during this past Saturday's arm session I had to back off on my close-grip benches because of the aches. Not sure if this is attributed to the M-Sten but I haven't had issues this severe before. I also felt some funny discomfort in my left pec muscle so I didn't finish off my last 2 working sets on the CGBP (good thing I did too because I 've had a real sore armpit area since then and was concerned I may have pulled or partially torn my pec muscle.) It still is a bit tender so I will take it easy when training chest today and kinda feel it out, hopefully it's nothing serious. There is no bruising or anythig so most lilely I just pulled it a bit. We'll see how it goes.

Here is Saturday's session:

1/5/12 - Calves/Triceps/Biceps

Seated Calf Raise (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10
225 x 8
270 x 6

Standing Calf Raise (pin loaded)
215 x 10
315 x 10
395(stack) x 10

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 6 (stopped here since I didn't like the sensation I was experiencing in my left pec) better be SAFE then sorry!

Cable Extensions using Rope attachment FST-7 style (heavy cable station)
30 x 15
40 x 15
50 x 15 x 5 sets

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

Alternating DB Curls
25 x 20
30 x 18
35 x 16
40 x 14
45 x 12
50 x 10

Single Arm Cable Concentration Curls FST-7 style
20 x 15
20 x 10 x 6 sets

Cable Hammer Curls using rope attachment
20 x 15
25 x 12
30 x 10

Skipped forearms because my wrists were bothering me :(

[David Lees]

As crappy as my joints and body felt on Saturday morning...today felt like the complete opposite! (go figure!) My left pec/armpit area was/is still a little bit tender so I made it a priority to take it easy and feel things out. I had not planned on going to crazy because the last thing I need is an injury etc but things seemed to be just fine once i weas warmed up. Joints felt pretty good and overall energy levels were great. I did take 1 Pyro Rx by Iron Mag Labs before heading into the gym for a little extra boost and it definitely gave me the kick in the ass that I needed.

1/7/13 Chest/Delts

DB Bench Press
50 x 20
80 x 15
100 x 10
120 x 10
130 x 10
140 x 8 PR (I have pressed the 140's for 6 as my previous best) Pressing is not the hard part for me with these, it's keeping a good grip to prevent smashing my face. I felt I could have nailed 140 x 10 but my grip was slipping so I decided to stop there.
100 x 15

HS Pin Loaded Incline Press (never used this pin loaded machine before, only the plate loaded)
50 x 20
80 x 10
100 x 10

Icarian Flye Machine
100 x 15
100 x 15

BW Dips
x 20
x 20

Alternating Underhand Front DB Raises
25 x 20
30 x 20
35 x 20

Single Arm Reverse Cable Flye using rope attachment
10 x 15
15 x 12
20 x 10

Single Arm Leaning Cable Laterals
10 x 15
15 x 12
20 x 10

Strict/Straight Arm DB Laterals
20 x 10
20 x 10

BW:221lbs post training

A few photos afterwards...was feeling and looking pretty "full" and vascularity was pretty nasty:
140472140473140474140475

[David Lees]

Strength continues to get better...new big PR on racks today. Decided to put them first instead of last per usual.

1/9/13 Back

Rack Deadlifts (at knee)
225 x 20
315 x 15
405 x 10
495 x 8
585 x 6 NEW PR!!!

Wide Grip Lat Pulldown
200 x 10
230 x 8
250 x 6
200 x 8

BodyMasters Row (pin loaded) wide overhand grip
100 x 10
120 x 10
140 x 10

DB Row (both arms simultaneaously)
50 x 10
60 x 10
70 x 10

Cable Pulldown to top of chest using ""v" attachment
100 x 15
140 x 10
160 x 8

Old School HS ISO Row (plate loaded) narrow/neutral grip, both arms simultaneously
1pps x 15
2pps x 10
2pps x 10

DB Pullovers
80 x 10
100 x 10

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

[David Lees]

1/11/13 - Quads/Hams

Quad Exension warm-ups/pre-exhaust
50 x 25
50 x 25

Cybex Seated Leg Press (pin loaded) narrow stance
210 x 25
250 x 20
310 x 15
350 x 12
410 x 10
490(stack) x 10

Quad Extensions
190 x 10
210 x 10
230 x 10
250 x 10
270 x 10 PR!
290(stack) x 8 PR! - shouldn't have done this though, tweaked my bad knee and it has been bothering me ever since. Limping around because it keeps giving out on me

Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190(stack) x 8 PR!

Hyper Extensions
x 15
x 15
x 15

[David Lees]

1/12/13 - Calves/Triceps/Biceps/Forearms

Standing Calf Raise (pin loaded)
115 x 20
215 x 15
315 x 12
395(stack) x 10

Seated Calf Raise (plate loaded)
90 x 15
135 x 12
180 x 10

Rope Extension warm-up/pre-exhaust
20 x 25
30 x 25

Lying EZ-Bar Tricep Extension (all reps slow and squeezed with stretch)
60 x 20
80 x 15
100 x 12
110 x 10

Single Arm Overhead DB Extension
35 x 10
40 x 10
45 x 10

DB Kickbacks FST-7
20 x 10 x 7 sets

DB Curl warm-up/pre-exhaust, both arms simultaneously
20 x 20
20 x 20

Short Barbell Drag Curl
Bar x 20
45 x 10
65 x 10
85 x 10

Incline DB Curl (alternating )
25 x 20
35 x 18
45 x 16

Reverse Incline Spider Barbell Curl
50 x 10
50 x 10
50 x 10

Traditional DB Hammer Curl (alternating)
50 x 16
60 x 16
70 x 16

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

[David Lees]

1/14/13 Chest/Delts

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (I stopped here because I felt that discomfort in my left pec/armpit area that I had 2 weeks ago while doing close grip bench presses)

Db Incline Press (went easy here since I wasn't sure if my left pec would continue to hurt)
60 x 15
80 x 10
100 x 10
120 x 8

BW Dips
x 20
x 10

Decided to stop training chest here because I simply did not like how my chest was feeling. Last thing I need is a pec tear.

Treadmill 15 minutes at 4mph/3.5 incline

Single Arm Reverse Cable Flye (rear delts)
20 x 15
20 x 12
20 x 10

Straight Arm Stict DB Laterals
25 x 10
30 x 12
30 x 10

Abbreviated workout since I did not want to risk injuring/tearing my pec. It feels better today but as a pre-caution I will not be doing any barbell pressing for at least 2 weeks. I'll stick with machines and DB's for the time being since it seems the tweak/injury is not affected by using DB's.

BW: 216lbs

[Joshua H]

Smart man! Listen to the body both the good and the not so good! Training smarter always gets you further then training harder all the time it seems.

I too have had to adjust or cut workouts for shoulders a few times before. When pain overcomes any muscle stim I can feel, its quitting time. Cuffs for me is more dull joint pain deep down at times. My groin muscles and hammies have had this before to when they get close to possibly being pulled on sumo deads.

I'd rather back off a couple workouts then miss 2 weeks worth ti major injury.

[David Lees]

Wednesday's Training recap:

1/16/13 - Lee Haney inspired Back Session

Barbell Rows (Lee Haney style)
Bar x 20
135 x 15
185 x 12
205 x 10
225 x 10

Old School T-Bar Rows (Lee Haney style again) used 25lbs plates to get deeper stretch also
95 x 15
145 x 15
195 x 12
245 x 10

"V" Handle Cable Pulldowns to top of chest
150 x 10
160 x 10
170 x 8
180 x 6

Leverage Plate Loaded Wide Grip Pulldown
100 x 10
110 x 10
120 x 10

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

[David Lees]

Friday's training recap.

1/18/13 Quads/Hams (light weight/high reps) my bad knee was still sore but I refuse to skip training. I used my knee wraps on the pressing movements.

Quad Extension warmups/pre-exhaust
50 x 25
70 x 25

Hack Sled (feet together)
Empty x 10
185 x 10
275 x 10
365 x 10

Seated Pin Loaded Leg Press (narrow stance)
210 x 25
250 x 20
310 x 15
350 x 10

Quad Extension (all reps slow with squeeze/flex/hold at top of each rep)
150 x 10
150 x 10
150 x 10

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

HyperExtensions
x 15
x 12
x 10

[David Lees]

1/19/13 Calves/Triceps/Biceps (slow/squeeze/flex all reps...weight is moderate to light)

Standing Calf Raise
115 x 20
215 x 15
315 x 12
395(stack) x 10

Seated Calf Raise (these were downright painful compared to how I usually do them)
90 x 15
90 x 15
90 x 15

Rope Pressdown/Extension warmups/pre-exhaust on heavy cable station
20 x 20
30 x 15
40 x 10

Lying EZ-Bar Skullcrushers
60 x 15
80 x 12
100 x 10
110 x 8

Single Arm Reverse Cable Extension on heavy cable station
15 x 10
15 x 10
15 x 10

Single Arm Overhead DB Extension
30 x 10
35 x 10
40 x 10

Seated Alternating DB Hammer Curl
25 x 20
30 x 18
35 x 16
40 x 14

Dual Axis Cable Curls (both arms simultaneously)
20 x 20
30 x 15
40 x 12
50 x 10

Barbell Spider Curl off backside of preacher bench
60 x 10
60 x 10
60 x 10

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

DB Wrist Curl superset with Reverse Barbell Curl
45 x 15 + 50 x 15
50 x 12 + 50 x 12
55 x 10 + 50 x 10

Note: The whole purpose of training in this fashion where I use lighter weights while holding constant tension, slow rep speed and hard flex/contraction at the peak of each movement is to ensure 110% mind/muscle connection and 110% recruitment of the target muscles being trained. Remember, we as bodybuilders are NOT weight lifters! We are not simply trying to move weigth from point A to point B. Our goal is use resistance under control to recruit as many muscle fibers as possible to promote hypertrophy. It's nice to sling around big weights from time to time but all that really accomplishes is feeding your ego and will not result in what should be your ultimate goal of sculpting your best physique. Remember that next time you enter the gym to train.

[David Lees]

Recap of Monday's training session. Dut to my left pec strain, I decided to do movements that did not hurt/aggravate that area. Unfortunately, another pain/discomfort reared its ugly head in my shoulder blade on the same side as my tweaked pec. Seems my shoulder is picking up the slack for the tweaked pec and it's pissing off the brachial nerve in the prcoess. Will be doing some stretches etc to try and correct the internal rotation. I'm also going to skip any pressing movements for the next training split rotation and then build back up slowly again. I need to be 110% at the beginning of prep... fingers crossed!

1/21/13 Chest/Delts

DB Incline Press
40 x 15
60 x 10
80 x 15
100 x 10
120 x 6 (had more in the tank but the pain in my shoulder blade was killing me)
110 x 8
90 x 10

HS ISO Wide Chest Press (plate loaded) these were all done slow with pause/.squeeze at top of each rep
2pps x 10
3pps x 10
3+25pps x 10
3_35pps x 8

Cybex Pin Loaded Machine Flye
120 x 15
120 x 15

Underhand Alternating Front DB Raise
20 x 20
25 x 20
30 x 20

Seated Bent-over DB Reverse Flye
25 x 15
30 x 12
35 x 10

Strict/Straight Arm DB Laterals
25 x 10
30 x 10
35 x 10

FST-7 Cable Laterals
10 x 10reps x 7sets

Wide Grips Eupright Row (side delts)
50 x 10
50 x 10

[David Lees]

Recap of Wednesday's session...

1/23/13 Back

Rack Deadlift (4th pin/knee level)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 8* matched personal best

http://youtu.be/ch5OvZgbhxs

HS ISO Lateral Row (both arms simultaneously) used narrow/neutral grip
2pps x 15
3pps x 12
4pps x 8

Reverse Grip HS ISO Lateral Front Pulldown
2pps x 10
2pps x 10
2pps x 10

Kneeling Single Arm Cable pulldown (loved these!)
50 x 10
70 x 10
90 x 10

DB Pullovers
85 x 10
90 x 10
100 x 8

[David Lees]

Skipped Quads/Hams Friday to let my knee get back to 100%.

Saturday morning's Arm session was just a "pump" session with light weights and higher reps...

1/26/13 Triceps/Biceps

Cable Pushdown/Extensions warm-up using rope attachment (heavy cable station)
30 x 20
50 x 15
70 x 10

Lying DB Skullcrushers
30 x 15
40 x 12
35 x 10

Cable Reverse Extensions (using invertd "v" attachment)
30 x 15
30 x 15
30 x 15

Single Arm Cable Pushdowns/Extension
10 x 15
15 x 12
20 x 10

Alternating DB Hammer Curl (traditionl hammer curl)
30 x 20
40 x 20
50 x 20
60 x 20

Reverse EZ-Curl
50 x 10
50 x 10
50 x 10

Seated DB Curl (both arms simultaneously)
25 x 10
25 x 10
25 x 10

Arnld Concentration DB Curl
30 x 10
30 x 10
30 x 10

[David Lees]

Monday's recap:

1-28-13 Delts/Abs

Alternating Front DB Raise
20 x 20
30 x 20
40 x 18
50 x 16

Front Barbell Raise
50 x 10
50 x 10
50 x 10

Seated Bent-over Reverse DB flye
20 x 15
30 x 12
35 x 10

Life Fitness Rear Delt Machine
105 x 10
105 x 10
105 x 10

Standing Strict/Straight Arm DB Laterals (both arms simultaneously)
20 x 10
30 x 10
35 x 10

Cable Laterals
10 x 15
20 x 12
30 x 10

Cable Crunches
100 x 34
100 x 33
100 x 33

Hanging Leg Raise
x 15
x 12
x 10

First time training abs for at least 2 months. Abs are nice and sore this morning!

[David Lees]

Wednesday's recap...

1/30/13 Back

"Haney" Barbell Rows (wide overhand grip, torso parallel to ground, feet almost together, pulling bar into lower pec line, no swinging!)
Bar x 15
135 x 12
185 x 10
205 x 10
225 x 10

Old School T-Bar Rows (using 25lb plates, torso parallel to ground)
95 x 15
145 x 15
195 x 12
245 x 10

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 15
110 x 12
120 x 10

Cable Pulldownto top of chest using "v" attachment
150 x 10
180 x 8
200 x 8

HS ISO Lateral Single Arm Row (wide overhand grip)
2pps x 10
3pps x 10
4pps x 10

Standing Straight Arm Pulldown using rope attachment
100 x 10
110 x 10
120 x 10

[David Lees]

Friday's recap:

2/1/13-Quads/Hams (took it easy since I had a 14-day lay-off to let my knee recuperate)

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

Smith Machine Front Squats (shoulder width stance, ATG)
135 x 10
135 x 10
185 x 10
205 x 8

Seated Leg Press (pin loaded, feet together)
210 x 10
310 x 10
410 x 10

Quad Extensions
150 x 10
170 x 10
190 x 10

Hyper Extensions
BW x 15
10 x 12
15 x 10

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

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

[David Lees]

Saturday morning recap:

2/2/13 - Calves/Triceps/Biceps/Forearms

Standing Pin Loaded Calf Raise
55 x 20
115 x 15
215 x 10
315 x 10
395(stack) x 10

Seated Calf Raise (slow, squeeze and stretch)
90 x 10
135 x 10
135 x 10
135 x 10


Cable Pressdown using "V" attachment (heavy cables) warm-up
25 x 25
50 x 20
50 x 15
50 x 10

Seated Overhead EZ-Bar Extensions
50 x 20
80 x 12
60 x 15
60 x 12
60 x 10

DB Kickbacks (strict)
25 x 15
25 x 12
25 x 10


Single Arm Cable Press Down (heavy cables)
10 x 15
15 x 12
20 x 10

Reverse Grip Cable Press Down (heavy cables)
20 x 15
25 x 12
30 x 10

Cable Curl warm-up (using short straight bar attachment)
25 x 20
25 x 15
25 x 10

Alternting DB Incline Curl
25 x 20
30 x 20
35 x 18
40 x 16

HS MTS Bicep Curl (single arm at a time)
45 x 20
55 x 18
65 x 16

Barbell Wrist Curl
50 x 25
50 x 25
50 x 25
50 x 25

[David Lees]

Monday's recap:

Felt great to train chest after a 14 day layoff to let me left pec "tweak" heal. I still felt some discomfort in my left rear shoulder blade area but I am following a rotator cuff strengthening routine which I do on a daily basis along with some stretches which should help correct the internal rotation of the shoulder area. I made sure to do some pre-exhaust work prior to pressing and kept the weights lite and easy to make sure I didn't re-injure my left pec.

2/4/13 Chest/Delts

Cable Flye Pre-Exhaust
40 x 20
40 x 15
40 x 10

HS ISO Wide Chest Press (all reps paused and squeezed at top of each rep)
1pps x 15
2pps x 12
2pps x 10

Flat DB Press
40 x 10
60 x 10
80 x 10
100 x 10

Incline DB Press
80 x 10
60 x 10

Machine Flyes
120 x 15
120 x 15

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

Cable Laterals
10 x 15
15 x 12
20 x 10

Incline Reverse DB Flye
25 x 15
25 x 12
25 x 10

Life Fitness Reverse Flye Machine
105 x 10
105 x 10
105 x 10

Barbell Front Raise
50 x 15
50 x 12
50 x 10

[David Lees]

Ok, so prep starts March 4th. I have decided to group my training into 6 week cycles which will consist of 2 weeks of High Rep (10-20 reps per set) with light to moderate weight. The second 2 weeks will be Medium Rep (6-8 reps per set) with moderate to heavy weight and then the final 2 weeks will be Low Rep (1-5 reps) with Heavy ass mofrackin' weight. I'm hoping this 6 week cyclical training will help keep my joints happy and allow my CNS to properly recover. I am also expecting to see increased growth and strength which we all know is the main goal.

Monday marked the beginning of my high rep/light weight week 1. I had not benched with the barebell for 4 weeks to let my pec and shoulder heal up and everthing felt pretty good except that I defnitely lost some stamina and strength (but that will come back quick). I was also feeling really shitty from my damn sinus infection.

2/11/13 Chest/Delts high reps/light weight phase

Barbell Bench Press
Bar x 30
135 x 20
225 x 15
255 x 10 (this was supposed to be 12 reps)
225 x 12 (this was supposed to be 275 x 10 reps)

Incline DB Press
80 x 10
70 x 12
60 x 15

Bodyweight Dips
x 15
x 12
x 10

Kneeling "Most Muscular" Cable Flye
40 x 20
50 x 15
60 x 10

Alternating Front DB Raise
15 x 40
20 x 32
25 x 28

Single Arm Reverse Cable Flye
10 x 20
15 x 15
20 x 10

Seated Bent-over reverse db flye
15 x 20
20 x 15
25 x 10

Behind the back Cable laterals
10 x 20
15 x 15
20 x 10

Straigh Arm Strict DB Laterals
15 x 15
20 x 12
25 x 10

[David Lees]

Wednesday's recap:

2/13/13 Back/Abs (high rep/light weight phase)

"Haney" Strict Barbell Rows
Bar x 20
135 x 20
165 x 15
185 x 12
205 x 10

"Old School" T-Bar Rows from floor (torso parellel to ground using 25lb plates for full ROM)
120 x 20
145 x 15
170 x 10

Wide Grip Cable Lat Pulldown
150 x 15
160 x 12
170 x 10

Cable Pulldown using "V" attachment
100 x 15
120 x 12
140 x 10

HS DY Row
45ps x 15
55ps x 12
65ps x 10

HS ISO Lateral Row using wide neutral grip
45ps x 20
60ps x 15
70ps x 10

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

Cable Crunches
100 x 34
100 x 33
100 x 33

Hanging Leg Raises
x 15
x 12
x 10

[David Lees]

Friday's leg thrash:

2/15/13 Quads/Hams high reps/light weight week 1

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

Seated Pin Loaded Leg Press (feet together)
210 x 20
270 x 15
310 x 12
350 x 10

Hack Sled (narrow stance toes out)
BW x 20
185 x 15
275 x 10

Plate Loaded Leg Press (regular stance)
405 x 15
405 x 12
405 x 10

Quad Extensions
110 x 15
130 x 12
150 x 10

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

Standing Single Leg Curl
50 x 15
70 x 12
90 x 10

Hyper Extensions
x 15
x 12
x 10

[David Lees]

Saturday morning's session:

2/16/13 Calves/Triceps/Biceps/Forearms

Seated Calf Raise
90 x 20
90 x 15
135 x 12
135 x 10

Seated Leg Press Calf Extensions
50 x 20
70 x 15
90 x 10

Close Grip Bench Press
Bar x 30
135 x 20
185 x 15
205 x 12
225 x 10

Lying EZ Bar Skullcrushers
50 x 20
60 x 15
70 x 10

Seated Pin Loaded Dip Machine
105 x 20
120 x 20
135 x 20

Reverse Single Arm Cable Extension (heavy cable station)
10 x 15
10 x 12
10 x 10

Strict Barbell Curls (medium width grip)
Bar x 20
65 x 15
85 x 12
105 x 10

Alternating Incline DB Curl (no supination)
20 x 30
25 x 24
30 x 20

Incline Barbell Spider Curls (narrow grip)
30 x 20
40 x 15
50 x 10

HS MTS Single Arm Bicep Curl
30 x 15
40 x 12
50 x 10

Alternating DB Hammer Curl (tradtional)
25 x 40
27.5 x 30
30 x 20

Reverse EZ-Curls
30 x 15
30 x 12
30 x 10

DB Wrist Curls
45 x 20
45 x 15
45 x 10

[David Lees]

2/18/13 Chest/Delts high rep/light weight week 2

DB Incline Press
50 x 20
80 x 15
100 x 12
105 x 10

Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 10

HS Incline Press (plate loaded)
45ps x 20
70ps x 15
80ps x 12
90ps x 10

Flat DB Flye
40 x 10
45 x 10
50 x 10

BW dips
x 15
x 15

Underhand Alternating DB Raise
20 x 30
25 x 26
35 x 20

Bent-over DB Reverse Flye
20 x 20
25 x 15
30 x 10

Single Arm Reverse Cable Flye
20 x 10
20 x 10

Seated Strict/Straight Arm DB Laterals
15 x 15
15 x 12
15 x 10

Cable Laterals
20 x 10
20 x 10

FreeMotion Lateral Raises (pin loaded machine)
20 x 12
20 x 10

[David Lees]

2/20/13 Back high reps/light weight week 2

Rack Deadlifts (4th pin knee level)
225 x 20
315 x 15
365 x 12
405 x 10

HS ISO Lateral Row (narrow/neutral grip)
90ps x 15
135ps x 12
135ps x 10

HS ISO Lateral Front Pulldown (reverse grip)
45ps x 15
80ps x 12
90ps x 10

Kneeling Single Arm Cable Pulldown
50 x 20
70 x 15
80 x 10

DB Pullovers
60 x 15
70 x 12
80 x 10

[David Lees]

2/21/13 Quads/Hams high rep/light weight week 2

Note: I am splitting my training now between Gold's Milford and Olympic Fitness Attleboro. Olympic Fitness has primarily Tuff Stuff and Free Motion pin loaded and plate loaded machines. The Tuff Stuff and Free Motion machines weights and ROM are all very different from what I am used to so it will take me a while to dial in the proper weights I will need to use for each piece of equipment.

Quad Extension warmup/pre-exhaust
50 x 25
50 x 25

Tuff Stuff Leg Press (regular Stance) -
135 x 20
225 x 15
315 x 12
405 x 10

Tuff Stuff Hack Sled (narrow stance)
BW x 20
45ps x 15
90ps x 10

FreeMotion Seated Leg Press (feet together)
200 x 20
260 x 20
300 x 20

Quad Extension
140 x 10
140 x 15
140 x 20

Seated Ham Curl
90 x 20
100 x 15
110 x 12
120 x 10

SLDL
135 x 10
135 x 10
135 x 10

Prone Single Leg Curl
25 x 15
25 x 12
25 x 10

HyperExtensions
x 15
x 12
x 10

[David Lees]

Saturday morning recap:

2/23/13 Calves/Triceps/Biceps/Forearms High Rep/Light Weight Week 2

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

Leg Press Calf Extensions
135 x 20
135 x 20
135 x 20

Close Grip Bench Press
Bar x 30
135 x 20
225 x 15
255x 12
265 x 10

EZ-Bar Skullcrushers superset with EZ-Bar Close Grip Press
50 x 20 + 10
60 x 15 + 10
70 x 10 + 10

Bodyweight Bench Dips (feet elevated)
x 20
x 20
x 20

Single Arm Reverse Cable Extension
20 x 20
20 x 15

Single Arm Overhead DB Extension
25 x 20
25 x 15

Strict Barbell Curls
Bar x 20
65 x 15
85 x 12
105 x 10

Alternating Incline DB Curls
20 x 30
25 x 24
30 x 20

EZ-Bar Incline Spider Curls
30 x 20
40 x 15
50 x 10

FreeMotion Single Arm Concentration Machine Curl
10 x 15
20 x 12
30 x 10

Alternating DB Hammer Curl
25 x 30
30 x 24
35 x 20

Reverse EZ-Curl (performed as rest/pause sets)
50 x 15 x 12 x 10

DB Wrist Curls (performed as rest/pause sets)
50 x 20 x 15 x 10

[David Lees]

143270

[alexxb]

:O amazing

what did you do for become so shreeded? :D

[David Lees]

Diet, training and cardio...keep it simple.

[David Lees]

I’m slowly building back my pressing strength after tweaking my pec not too long ago. I am also trying to straighten out the internal rotation issues with my rotator cuffs which is causing some discomfort in my shoulder blade on the same side of the body that I tweaked my pec. I would say my pressing strength is only at about 70%. Good thing I am following a progression program right now…
2/25/13 Chest/Delts moderate weight/moderate reps week 1
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
275 x 10
295 x 6 (should have been 8)
285 x 6 (same as last set)
265 x 10

Incline DB Press
100 x 8
100 x 6
85 x 10

HS ISO Wide Chest Press
90ps x 10
135ps x 10
180ps x 8

Kneeling Cable Most Muscular Cable Flye
50 x 10
60 x 10
70 x 8

Alternating underhand front DB Raise
25 x 20
30 x 16
35 x 12
40 x 12

Seated Bent-over Reverse DB Flye
25 x 10
30 x 10
35 x 8

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

Straight Arm DB Laterals
25 x 10
30 x 8
35 x 6

Single Arm Cable Laterals
20 x 10
25 x 10
30 x 10

[David Lees]

Last night was my first time doing cardio since late October! After doing quads and calves no less! I was already soaked from weight training and the elliptical really finished me off but it was definitely exciting to be one step closer to starting prep.

2/26/13 Quads/Calves/Cardio Moderate Weight/Moderate Reps Week 1

Quad Extension warm-ups
50 x 25
50 x 25

Tuff Stuff Leg Press (regular stance)
135 x 20 warm up
225 x 15 warm up
405 x 10
585 x 10
765 x 8
765 x 8
405 x 10

Seated Pin Loaded Leg Press (narrow stance)
200 x 10
300 x 10
400 x 10
500(stack) x 10

Profusion Hack Sled (narrow stance)
275 x 10
365 x 8
455 x 8

HS Plate loaded Quad Extension (excellent piece of equipment!)
45ps x 10
55ps x 10
65ps x 10

HS Seated Calve Raise
90 x 10
135 x 10
180 x 10
225 x 8
270 x 6

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

Matrix Elliptical 15 minutes avg. 85 RPM (first time using this brand of elliptical. Not crazy about the stride/ROM but it's a nice looking machine with some cool features)

[David Lees]

Feel free to follow me on Instagram and Twitter at npcdavidleesmpd

[David Lees]

2/28/13 Hamstrings/Abs/Cardio Moderate Weight/moderate reps week 1

Barbell Stiff Legged Deadlifts
Bar x 20
135 x 10
185 x 10
225 x 8
255 x 8
275 x 8
285 x 6

Leverage Prone Leg Curl (plate loaded)
45 x 20
90 x 10
135 x 8
150 x 6

HS Seated Ham Curl (plate loaded, AWESOME machine!)
45 x 15
90 x 10
90 x 8
90 x 6

Alternating DB Bench "step ups" (in lieu of walking lunges)
50 x 20
50 x 20

HyperExtensions
BW x 15
25 x 10
35 x 8
45 x 8

Matix Cable Kneeling Crunches (using rope attachment)
70 x 34
60 x 33
60 x 33

Hanging Leg Raises
x 15
x 12
x 10

Elliptical 15 minutes avg 85-90 RPM

[David Lees]

Day 1 of prep 3/1/13. 208lbs, 65 days out. I haven't had the chance to do any cardio since my daughter was born at the beginning of November and training for the most part was limited to 3x a week over the course of the last 3 months. I am now back training 5x week and managed to get 2 sessions of of cardio in this past week (15 minutes a piece on the elliptical post weight training). Started tanning again too and using Melanotan peptides.https://sphotos-a.xx.fbcdn.net/hphotos-ash3/r270/553296_572397066106213_1317682188_n.jpghttps://sphotos-a.xx.fbcdn.net/hphotos-prn1/r270/164426_572396949439558_1437218657_n.jpghttps://sphotos-a.xx.fbcdn.net/hphotos-ash4/r270/426465_572396962772890_466890225_n.jpghttps://sphotos-a.xx.fbcdn.net/hphotos-ash3/r270/550039_572396939439559_1156887865_n.jpg

[David Lees]

3/1/13 Triceps/Biceps/Forearms Moderate Weight/Moderate Reps Week 1

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
265 x 8
275 x 8
285 x 6

EZ-Bar Skullcrushers superset with close grip ez-bar press
80 x 10 + 10
90 x 10 + 10
100 x 10 + 10

BodyMasters Seated Tricep Press (pin loaded)
200 x 10
240 x 8
270(stack) x 6

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

Seated Single Arm Overhead DB Extension
35 x 10
40 x 8
35 x 8

Strict Barbell Curls
Bar x 15
95 x 10
115 x 8
135 x 6
135 x 6

Incline Alternating DB Curls
35 x 20
40 x 16
45 x 12

Barbell Incline Spider Curls
50 x 10
60 x 10
70 x 10

Cybex Pin loaded Single Arm Bicep Curl
50 x 10
50 x 8
50 x 6

Alternating DB Hammer Curl
50 x 20
60 x 16
70 x 12

DB Wrist Curls superset with EZ-Bar Reverse Curls
50 x 10 + 50 x 10
60 x 10 + 50 x 10
60 x 10 + 50 x 10

[David Lees]

3/4/13 Chest/Delts/Cardio

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

Barbell Bench Press
225 x 10
275 x 8
295 x 3 (on the 3rd rep is when I felt myself re-injure the left pec and I immediately racked the weight and stopped)

Elliptical 20 minutes at 85-90 RPM average

Decided to try doing some delts even though my left pec tie-in and armpit were quite sore. All delt movements were performed as rest/pause sets since I was running short on time.

Alternating Neutral Grip DB Raises
25 x 20
35 x 16
45 x 12

Seated Bent-over Reverse DB flye
25 x 10
30 x 10
35 x 10

Reverse Single Arm Cable Flye
20 x 10
40 x 10
50 x 10

Cable Laterals
20 x 10
30 x 10
40 x 8
50 x 6

Icarian Delt Machine
20 x 10
30 x 10
40 x 10

[David Lees]

3/5/13 Quads/Calves/Cardio

Quad Extension Warm-up
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
2pps x 15
4pps x 10
6pps x 10
8pps x 8
6pps x 10
4pps x 10

Seated Pin Loaded Leg Press (feet together)
200 x 20
300 x 15
400 x 12
500(stack) x 10

Proformance Hack Sled (narrow stance)
1pps x 10
2pps x 10
3pps x 10

Hammer Strength Plate Loaded Quad Extension (love this machine!!!!!)
45ps x 20
55ps x 15
65ps x 12
75ps x 10

Hammer Strength Seated Calf Raise
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10

Standing Calf Raises in Smith Machine on elevated platform
135 x 10
225 x 10
315 x 10
405 x 10

Elliptical 20 minutes 85-90 average RPM

[David Lees]

Had to get creative with my back session this past Weds. My chest was still wicked sore and tight from the injury on Monday so it limited me to what movements I could do. I did not train last night because my Wife asked me to stay home due to the bad weather. I'll be training Saturday morning to make up for hte missed session.

3/6/13 Back

Rack Deadlifts (pulling from 4th pin/just belowe knee)
135 x 15
225 x 10
315 x 10
405 x 10
495 x 10

Seated Cable Row (narrow/neutral grip)
150 x 15
200 x 10
230 x 10
250 x 10

HS ISO Lateral Row (wide overhand grip)
90ps x 15
135ps x 12
180ps x 8

HS D.Y. Row (underhand narrow grip)
90ps x 10
90ps x 8
90ps x 8

Kneeling Straight Arm pulldown using rope attachment
100 x 20
100 x 15

Elliptical 20 minutes @ 85-90RPM

[David Lees]

3/8/13 Hams/Calves/Abs/Cardio

Leverage Prone Leg Curl (plate loaded)
45 x 20
90 x 15
135 x 12
145 x 10
155 x8
165 x 6

HS Seated Ham Curl
45 x 20
90 x 10
90 x 10
100 x 8
100 x 6

Single Leg DB Lunges (sets are for each leg)
50 x 20
60 x 20
70 x 18

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

TuffStuff Leg Press Calf Extension
45ps x 25
90ps x 20
135ps x 15
135ps x 15
180ps x 10
225ps x 10

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

Hanging Leg Raise
x 10
x 10
x 10

Elliptical 20 minutes @ 85-90RPM

[David Lees]

3/9/13 Triceps/Biceps/Forearms

Single Arm Cable Pull Down warm-ups
30 x 20
30 x 20

EZ-Bar Skullcrushers superset with EZ-Bar close grip press
50 x 15 + 15
80 x 10 + 10
100 x 10 + 10
70 x 10 + 10

Cable Pressdown w/ short straight bar attachment
100 x 10
110 x 10
120 x 10

Overhead Cable Rope Extension
50 x 20
60 x 15
70 x 12
80 x 10

DB Kickbacks
25 x 10
30 x 10
35 x 10

FST-7 Single Arm Reverse Cable Extension
30 x 15
40 x 10
50 x 7 x 5 sets

Cable Curls w/EZ-Bar attachment warmups
50 x 20
50 x 20

Alternating DB Curls (no supination)
25 x 20
35 x 18
45 x 12

Cable Curls w/ short straight bar attachment
105 x 10
155 x 6
125 x 8
105 x 10

FreeMotion Single Arm Concentration Machine Curl (pin loaded) FST-7 sets
20 x 10 x 7 sets

Alternating Incline DB Hammer Curls
25 x 20
35 x 16
45 x 12

DB Wrist Curl superest with Reverse EZ-Curls
50 x 15 + 50 x 15
50 x 12 + 50 x 12
50 x 10 + 50 x 10

[David Lees]

3/11/13 Back/Traps/Cardio

Leverage Wide Grip Lat Pulldown (plate loaded)
90 x 15
110 x 12
130 x 10
150 x 8
170 x 6

"Haney" Strict Barbell Rows (torso parallel to ground)
135 x 10
185 x 10
205 x 10
225 x 10

Old Skool Strict T-Bar Rows (torso parallel to ground, using 25lb plates for greater ROM)
145 x 10
195 x 10
245 x 10

Cable Pulldowns to top of chest (using "v" clip)
150 x 10
180 x 10
200 x 8

Seated Wide Underhand Grip Cable Rows
150 x 10
150 x 10
150 x 10

DB Shrugs
100 x 15
100 x 12
100 x 10

Elliptical 25 minutes 85-95 RPM

[David Lees]

3/12/13 Quads/Calves/Cardio

Quad Extension warm-up/pre-exhaust
50 x 34
50 x 33
50 x 33

Proformance Hack Sled (regular stance)
BW x 15
45ps x 10
90ps x 10
135ps x 10
180ps x 10

TuffStuff Leg Press (regular stance)
2pps x 10
4pps x 10
6pps x 10
8pps x 5 drop set to 4pps x 10

Seated Pin Loaded Leg Press (feet together)
300 x 15
400 x 12
500(stack) x 10

HS Quad Extension (plate loaded, freekin' LOVE this piece of equipment!)
45 x 20
55 x 15
65 x 12
75 x 10
85 x 10
95 x 10

HS Calf Raise
90 x 20
135x 15
180 x 12
225 x 10

Smith Machine Elevated Calf Raises
135 x 10
225 x 10
315 x 10
405 x 10

Elliptical 25 minutes @ 85-95 RPM

[David Lees]

3/13/13 Hams/Calves/Abs/Cardio

Leverage Prone Leg Curl
45 x 20
90 x 15
135 x 12
180 x 10
225 x 6

DB Stiff Legged Deadlift
50's x 15
80's x 10
100's x 10
120's x 10

HS Seated Ham Curl
45 x 20
90 x 15
100 x 12
100 x 10
100 x 10

DB Lunges (one leg at a time, sets listed are for each leg)
25's x 10
30's x 10
35's x 10

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

Tuff Stuff Leg Press Calf Extensions
90ps x 20
180ps x 15
270ps x 10 drop set 180ps x 10 drop set 90ps x 10

Matrix Cable Crunches with Rope attachment
60 x 34
70 x 34
80 x 34

Hanging Leg Raise
x 15
x 15
x 15

Elliptical 25 minutes, level 3, 85-95 RPM

[David Lees]

Took it real easy, light and slow while training chest last night. After re-injuring my pec/tendons the previous week while doing barbell bench presses, I decided to lay off any type of barbell or dumbbell pressing for a while to allow everything to properly heal. All chest training will be completed with Hammer Strength of similar machines, cables and flye machines and also bodyweight movements such as dips and various pushups etc. Everything went exceptionally well last night, no pain and I manageda spectacular pump in the pecs. Felt great!

3/14/13 Chest/Delts/Cardio

Matrix Most Muscular Flye
70 x 20
90 x 15
110 x 12
130 x 10

HS ISO Lateral Bench Press
45ps x 20
70ps x 10
80ps x 10
90ps x 10

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

BW Dips
x 20
x 15
x 15

Barbell Front Raise
50 x 15
50 x 12
50 x 10

Matrix Single Arm Cable Reverse Flye
30 x 15
30 x 12
30 x 10

Single Arm Bent-over Reverse DB Flye (stationary hand holding onto bench)
20 x 10
30 x 10
40 x 10

Standing Strict/Straight Arm DB Laterals
20 x 15
25 x 12
30 x 10

Matirx Cable Laterals
30 x 15
30 x 12
30 x 10

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

Elliptical 25 minutes, level 5, 90-95 RPM

[David Lees]

3/16/13 Arms/Cardio

Single Arm Cable Extension warm-up w/ rope attachment
30 x 25
30 x 25

EZ-Bar Skullcrushers superset with EZ-Bar close grip press
50 x 15 + 15
80 x 12 + 12
100 x 10 + 10
110 x 8 + 8

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

Strict DB Kickbacks
25 x 10
30 x 10

Kneeling Overhead Cable Rope Extensions
50 x 20
60 x 15
70 x 12
80 x 10

BW Bench Dips
x 20
x 20

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

Narrow Grip Strict Barbell Curls
Bar x 10
95 x 10
115 x 6 (I stopped here because I was experiencing some pain/discomfort in my elbows, most notable my right elbow)

Standing Alternating DB Curl w/supination
25 x 20
35 x 20
45 x 16

Single Arm Cable Concentration Curl
25 x 10
30 x 10
40 x 10
40 x 5 + 30 x 5 + 20 x 5 (triple drop set)

Seated Alternating Strict DB Hammer curls w/pause
25 x 20
35 x 20
45 x 20

Cable Wrist Curls
30 x 20
40 x 15
50 x 10

Elliptical 30 minutes, levels 3 and 5, 90-100 RPM average.

Pre and post workout photos from Saturday morning:
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[Lyle7289]

Looking great! Keep it up and good luck this season!

[David Lees]

THANK YOU Lyle! I appreciate it!

3/18/13 Back/Traps/Cardio

Rack Deadlifts (4th pin just below knee)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

HS ISO Lateral Row (narrow/neutral grip)
90ps x 15
135ps x 12
180ps x 8 drop set to 90ps x 10

HS ISO Lateral Front Pulldown (reverse grip)
90ps x 10
90ps x 10
90ps x 10

HS D.Y. Row
90ps x 10
90ps x 10

Kneeling Single Arm Cable Pulldown
50 x 20
80 x 15
100 x 10

Kneeling Straight Arm Pulldown
100 x 15
100 x 12
100 x 10
100 x 10

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

Treadmill 20 minutes 4.0 incline, 4.5mph. Did not do elliptical because of being sick.

[David Lees]

3/19/13 Quads/Calves/Cardio

Quad Extension Warm-ups
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
90ps x 20
180ps x 15
270ps x 10
Quintuple Drop Set: 225ps x 5 + 180ps x 5 + 135ps x 5 + 90ps x 5 + 45ps x 5

TuffStuff Hack Sled (feet together, all reps bottomed out)
45ps x 20
45ps x 15
45ps x 10

Single Leg Press (sets are for each leg)
100 x 20
160 x 15
200 x 10

HS Quad Extension
45ps x 20
75ps x 15
100ps x 10
110ps x 10

HS Calf Raise
90 x 15 warm up
90 x 12 warm up
180 x 8
180 x 8
180 x 8
180 x 8

Elevated Calf Raises on Smith Machine
135 x 10
225 x 10
315 x 10
315 x 10

Elliptical 20 minutes on level 5, 90-100 RPM

[Lyle7289]

How are those quads feeling today brother? Looks like you had a killer leg session yesterday! :)

[David Lees]

How are those quads feeling today brother? Looks like you had a killer leg session yesterday! :)

Feeling sore for sure...hurt like hell when i was training hams the day after.