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Type: Posts; User: David Lees

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  1. 11/12/13 – Quads/Hams (Quad Focus) Tuff Stuff...

    11/12/13 – Quads/Hams (Quad Focus)

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

    Tuff Stuff Leg Press
  2. 11/11/13 – Chest Incline DB Press 60 x 20...

    11/11/13 – Chest

    Incline DB Press
    60 x 20
    80 x 15
    100 x 10
    120 x 10
    115 x 10
    110 x 10
    100 x 10
  3. 11/6/13 – Back/Traps Wide Grip Cable Lat...

    11/6/13 – Back/Traps

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

    Cybex Lat Pull (pin loadedmachine) narrow/neutral grip
  4. 11/5/13 – Hamstrings/Quads (hams focus) ...

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

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

    HS Lying Leg Curls (plateloaded)
    90 x 20
  5. 11/4/13 – Chest Barbell Bench Press Bar x 30...

    11/4/13 – Chest

    Barbell Bench Press
    Bar x 30
    135 x 20
    225 x 10
    315 x 10
    345 x 8
    355 x 6
    295 x 8
  6. It's a brand of fitness equipment, like Cybex,...

    It's a brand of fitness equipment, like Cybex, Hammer Strength etc
  7. 10/28/13 – Chest/Cardio Incline DB Press 60...

    10/28/13 – Chest/Cardio

    Incline DB Press
    60 x 20
    80 x 15
    100 x 10
    120 x 8
    110 x 8
    100 x 8
    90 x 10
  8. 10/22/13 – Quads/Hams Leg press 225 x 20...

    10/22/13 – Quads/Hams

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

    Cybex Hack Sled (heavymachine)
    bw x 10
  9. 10/17/13 – Abbreviated Delt Session Seated DB...

    10/17/13 – Abbreviated Delt Session

    Seated DB Shoulder Press(haven’t done these since earlier this year)
    40 x 20
    60 x 15
    80 x 10
    80 x 10
    80 x 10
    Reverse Machine FLye
    90 x 15
  10. 10/14/13 – Chest Incline DB Press 60 x 15...

    10/14/13 – Chest

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

    Barbell Bench Press
    225 x 10 x 4 working sets
  11. Thanks man but believe it or not, I am still...

    Thanks man but believe it or not, I am still getting back my strength that was lost during my competition season. However at this point my training main priority is squeezing/contracting and...
  12. 10/3/13 – Back/Traps/Cardio AM Cardio: 45...

    10/3/13 – Back/Traps/Cardio

    AM Cardio: 45 minutes Fastedwalking

    Barbell Rows (overhand widegrip)
    135 x 20
    225 x 10
    255 x 10
    triple drop set: 275 x 10 +ds225 x 10 ds 135 x 10
  13. Felt a little stronger onclose-grips, felt good! ...

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

    Close Grip Bench Press
    Bar x 30
    135 x 20
    225 x 10
    275 x 10
    295 x 4
    225 x 15
  14. 9/12/13 Delts/Calves/Abs Seated DB Shoulders...

    9/12/13 Delts/Calves/Abs

    Seated DB Shoulders Press (short upright bench)
    40 x 20
    50 x 15
    60 x 12
    70 x 10
    Alternating Front DB Raise
    20 x 20
    25 x 20
  15. Lower back pumps have become almost debilitating....

    Lower back pumps have become almost debilitating. I know it is due to all the post-contestrebound water weight I am holding back there so it is only a matter of timeuntil that water is flushed out...
  16. I haven’t trained legs in about a month due to...

    I haven’t trained legs in about a month due to contestprep etc. Even though I went extremelylight and easy, I am already feeling the DOMS set in big time! My bad knee is a little pissed off form...
  17. http://www.youtube.com/watch?v=F37IQXgMTqQ&feature...

    http://www.youtube.com/watch?v=F37IQXgMTqQ&feature=share&list=UUyaGHpbWqh X3ZIH9eyNFWkQ
  18. My 2013-2014 Off Season officially began...

    My 2013-2014 Off Season officially began yesterday and I am going to be starting off slowly to gradually build things back up. I lost a good deal of strength over the last 2 preps for Team U and the...
  19. 1 week...

    1 week out!!https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-ash4/1236487_437150803065694_1532333399_n.jpg
  20. 8/22/13 – Delts/Abs/Calves/Cardio – 8 daysout ...

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

    5am Cardio:40 minutes fasted brisk pace walking

    FreeMotionShoulder Press
    50 x 20
    80 x 15
    100 x 12
    110 x 10
  21. 8/21/13-Back/Traps/Cardio- 9 days out 5am...

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

    5am Cardio:40 minutes fasted walking

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

    HS ISOLateral Front...
  22. Actually I did do it immediately after training...

    Actually I did do it immediately after training legs hence why i went light on the leg work. I'm only a little over a week out from competing so i can't skip any cardio sessions. During the...
  23. 8/20/13 – Quads/Hams/Cardio – 10 daysout 5am...

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

    5am Cardio:40 minutes fasted walking

    Leg Pressw/narrow foot placement
    135 x 20
    225 x 15
    315 x 12
    405 x 10
    495 x 10
  24. 8/19/13-Chest/Abs/Cardio – 11 days out ...

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

    BarbellBench Press
    Bar x 30
    135 x 15
    225 x 10
    275 x 6
    255 x 6
    235 x 6
    225 x 6
  25. https://sphotos-b.xx.fbcdn.net/hphotos-prn2/r270/1...

    https://sphotos-b.xx.fbcdn.net/hphotos-prn2/r270/1187276_648617321817520_149676633_n.jpg
  26. 8/16/13 – Arms/Cardio – 14 days out AM...

    8/16/13 – Arms/Cardio – 14 days out

    AM Cardio:45 minutes fasted walking

    Close GripBench Press
    Bar x 30
    135 x 20
    225 x 10
    275 x 6
    255 x 6
  27. 8/15/13 – Back/Delts/Traps/Cardio – 15 daysout ...

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

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

    Seated CableRows w/ “v” attachment
    200...
  28. Didn't have time for direct quad training...

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

    ...
  29. 8/12/13 – Chest/Cardio High InclineDB Press...

    8/12/13 – Chest/Cardio

    High InclineDB Press
    60 x 15
    80 x 10
    100 x 10
    90 x 8
    80 x 8
    70 x 8
  30. 8/8/13 – Delts/Abs – 22 days out 5am:...

    8/8/13 – Delts/Abs – 22 days out

    5am: 45minutes fasted cardio – brisk walking

    HS ShoulderPress (performed sitting backwards/facing seat to emphasize rear delts)
    90 x 20
    120 x 10
    140 x 10...
  31. 8/7/13 – Back/Traps/Cardio – 23 days out 5am...

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

    5am Cardio:45 minutes fasted brisk walking outdoors

    Wide NeutralGrip Lat Pulldown
    150 x 15
    200 x 10
    220 x 10
    240 x 8
  32. 8/7/13 – Quads/Calves/Cardio – 24 daysout ...

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

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

    QuadExtensions
  33. 8/5/13 – Chest/Abs/Cardio– 25 days out Flat...

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

    SmithMachine Barbell High Incline Press (slow/squeezed reps)
  34. 7/30/13-Quads/Calves/Abs/Cardio – 31days out ...

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

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

    ATG Squats(regular stance)
    Bar x 10
    135 x 10
    185 x 10
    205 x 10
    225 x 10
  35. 7/26/13 – Arms/Cardio – 35 days out Close...

    7/26/13 – Arms/Cardio – 35 days out

    Close gripbench press
    135 x 25
    135 x 15
    225 x 10
    275 x 6
    255 x 6
    245 x 6
    235 x 6
  36. 7/25/13 – Lower back/erectors/Hamstrings/Cardio–...

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

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

    Prone LegCurls
  37. http://www.youtube.com/watch?v=SVGPsuo2tis&feature...

    http://www.youtube.com/watch?v=SVGPsuo2tis&feature=share&list=UUyaGHpbWqh X3ZIH9eyNFWkQ
  38. 7/24/13 – Back/Traps/Cardio – 37 daysout ...

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

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

    SmithMachine Strict Barbell Rows (medium overhand grip)...
  39. 7/23/13 – Quads/Calves/Abs/Cardio – 38 daysout ...

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

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

    Leg Press(regular stance)
    225 x 10
    405 x 10
  40. 7/22/13 – Chest/Delts/Cardio – 39 daysout ...

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

    BarbellBench Press
    Bar x 30
    135 x 15
    225 x 10
    315 x 6
    295 x 8
    275 x 10
    255 x 12
  41. Thanks bud...IFBB North American Championships on...

    Thanks bud...IFBB North American Championships on 8/30...38 days away!!
  42. Ramping my leg training back up...still got a...

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

    7/16/13 – Quads/Calves/Abs/Cardio – 45 days out
    Quad Extension...
  43. 7/15/13 – Chest/Delts/Cardio – 46 daysout ...

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

    High InclineDB Press
    60 x 10
    80 x 10
    100 x 10
    120 x 6
    110 x 6
    90 x 8
  44. 7/12/13 – Quads/Hams/Calves/Cardio – 49 daysout ...

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

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

    UprightSeated Leg Press (pin loaded)...
  45. 7/12/13 – Quads/Hams/Calves/Cardio – 49 daysout ...

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

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

    UprightSeated Leg Press (pin loaded)...
Results 1 to 45 of 500
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