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Chest/Delts/Triceps today.

1. Flat BB Bench: warmups, 225 x 2, 250 x 2, 2, 3, 7 (said to heck with doubles at 85%)
2. Flat BB Bench with pause: 200 x 10, 225 x 5, 4
3. Incline BB: 205 x 1 (nope!...

Legs.

1. Seated Leg Curls: 4 x 12, 25 partials on last set, 1 isohold
2. Front squat/back squat superset: 5 x 10/10
3. Leg Press: Sled x 50, 1pps x 40, 2pps x 30, 3pps x 20, 4pps x 10. Finished...

Chest. Don't know if I'm just in a good groove with training and diet or just had a good day, but...

1. Cable Fly: 2 x 20. Light warmup.
2. Incline BB: 135 x 15, 185 x 8, 195 x 6, 205 x 5, 225 x...

Shoulders today: After a good warm-up...
1. Bent Over lateral raises (seated): 20s x failure - 10 x failure - no weight isoholds x 5 dropsets. Great pump!
2. Side laterals (standing): same rep...

Haha! I appreciate it. Legs are definitely my favorite.

Leg Day!
1. Lying Leg Curls (we have a plate loaded machine).
Set 1: 20 smooth, full range reps - 25 lbs.
Set 2: 15 full range reps, 5 partials - 35 lbs.
Set 3: 10 full range reps, 10 partials -...

Deciding to push my show date forward into the summer...July 30th. It's my state's championship and suits my schedule better as I'm preparing to move the first week of August.

183233
9 Weeks Out. Sorry about the pic being all sideways and stuff

Started carb cycling. Cardio is bumped up to 5 days per week. Things are getting interesting. 12 weeks out this Saturday

13 weeks out now. No change as of yet to diet and/or cardio.

Thursday was shoulders. Hit arms yesterday and hamstrings and a little extra back today.

Arms.
1. Rope cable hammer curls: 4 sets x...

Yesterday - Back and 30 min. cardio
1. T-Bar Rows with underhand grip: 275 x 4 x 10-7...a few warmups in there of course
2. One arm Machine Rows: 45 per side x 4 sets per side
3. Wide grip lat...

Chest today. Monday of course.

1. Incline BB: 135 x 20, 17
185 x 8, 5, 5 dropset to 135 dropped to 95 x failure
2. Flat DB: 90s x 8, 5
too heavy so 80s x...

Thank you! I definitely am not ruling it out. Physique is my priority now, but if I found something during my offseason, it would be fun. Doing the strong(wo)man contests was super fun. Great...

Trained arms on Saturday and Hams/Back today.

1. Lying leg curls: 4 x 15
2. Seated leg curls 21s: 4 sets
3. Wide stance hack squats: 2 pps x 15 x 4 sets
4. Smith machine bb lunges: 3 sets each...

Shoulders tonight


1. Side DB Raises
30s x 15 dropset to 15s x failure: 5 sets


2. Rear Delt DB Laterals (lay on decline bench)
Same rep scheme as above

Just knocked out legs.

1. Leg extension pre-exhaust: 2 x 20 (warmup)
2 x 15, 2 x 21s
2. Squat Machine (I don't know what brand but who cares): worked up to 4 and 1/4 plates per side x 4 sets x...

Why not pick this old log back up...?
As the title says. Getting ready for a regional show April 9th then the Jr. USAs May 20-21. A little under 15 weeks out.

Sunday - Chest/Calves
...

Training for my meet in April is still going great. I pulled 335 fairly easily the other day, so my deadlift and squat opener should be somewhere close to that. Bench opener should be close to 230....

Leg day.

Squats: slow negative with a pause at the bottom...185 x 3 x 8
Machine Leg Press again pausing at the bottom: 4 x 5-15
Bulgarian DB Split Squats: 35s x 2 x 10 each leg
BB SLDL: 185 x...

Thursday: Back
1. Deadlifts no straps...can't use 'em in the meet: 240 x 2 x 5, 265 x 2 x 3, 275 x 1...felt like a toy :)
2. T-bar rows: 4 sets, 2 with straps, 2 w/o
3. Wide Grip Pulldows: 3 sets...

Oh btw, as of now, I am planning to compete in a powerlifting meet April 6th in Las Vegas.

New Year's Eve workout.

Squats: 240 x 5 x 5...easy :)
Single Leg Presses: (3) 45s x 3 x 8 each leg
Step-ups w/ 40lb kettle bell: 3 x 10 each leg
Lying Leg Curls: 125 x 5/2/1 rest paused...

Back day today.

1. Rack deadlifts (from knees) no straps: 275 x 3 x 3, w/ straps: 315 x 5, 365 x 3, 405 x 1 PR
2. Deads standing on 45 lb. bumper plates: 135 x 3 x 10
3. Pullups mixed grips: 6...

Chest Today.

1. Flat DB Press: 75s x 10, 80s x 8, 85s x 7, 90s x 4
2. Incline Machine Press: 275 x 5/3/1 (Rest/Pause Set)
3. Decline BB Press: 95 x 15(1-1/2 reps), 115 x 15, 135 x 12
4. Cable...

Did back today.

1. Partial Pulldowns: 150 x 8, 6, 130 x 8, 8
2. Machine Pullovers: 110 x 6, 95 x 10, 8
3. One-arm Machine Rows: 3 sets each arm
4. T-Bar Rows: 100 x 12, 125 x 5, 100 x 8
5....

Havent posted in a few days...getting into a new schedule, but things are great. I hit legs the other day...
1. Seates leg curls: 110 x 3 sets of 12-8
2. Leg Press: worked up to 6pps x 6 then did...

Legs.

1. Lying Leg Curls: 80 x 15, 95 x 12, 110 x 7 dropset to 80 dropset to 65, 65 x 25 partials
2. BB SLDL: 225 x 2 x 6
3. Leg Press w/ 3 sec. negative: 5pps x 10, 10, 8
4. Smith Front...

Back.

1. Deadlifts: 275 x 2 x 3, 300 x 1, 315 x 0 :(
2. 1-Arm DB Rows: 110s x 2 x 8, 115s x 5
3. WG Pullups: 3 x failure...slow negatives
4. WG Partial Pulldowns: 160 x 2 x 8...going just to...

I finally got settled in my new place...and got my computer hooked up...so I can post again :)

First, I manged to escape to Venice Beach/LA for the weekend. Of course I had to stop by Gold's...I...

The picture is of me before cardio the other day with my altitude training mask.

Started my journey west this morning. I drove over 600 miles, but I stopped midway and got a leg workout in. It was very similar to last week's.

1. Lying Leg Curls: 110 x 8, dropset to 70 x 8, 4,...

Ive been lurking in your journal...I'm not a big poster, but i just wanted to say you kick ass

You look great. Ill certainly be following along.

Did delts and cardio today. I hit chest and back earlier in the week as well.

1. Seated machine press: 110 x 8, 90 x 9 rest paused, static hold
2. Side db raises: 3 x triple dropset 45/20/10
3....

Legs
seated leg curl: (3) 25s per side x 8 dropset to (2) 25s x 10 reps rest paused, partials and static hold after
Leg extensions: same rep scheme as above
Squats: worked up to a hard 10 reps...

Smashed arms today. Short and to the point.

1. BB Curls with pre-weighted bar: 70 x 6 drop set to 60 (rest pause) x 10 reps total drop set to 50 x partials and 1 negative

2. Skull Crushers:...

Started my day off with a trail run. It had some nasty hills. Wore a 20 lb. weight vest. Trained back this afternoon.

1. Rack Deadlifts @ knee: 315 x 10, 365 x 8
2. Machine Pullovers: squeezed at...

Chest and Delts

1. Incline DB Press: 75s x 11, 80s x 6
2. Incline BB w/ 3 second negative: 95 x 12, 7
3. HS Flat Press: Rest Pause - 185 x 15, 3, 1 with partials after
4. Side DB Laterals: 45s...

I found time today to get in leg training. It wasn't scheduled, but I figured I can have more time to pack and get ready for the trip home over the weekend if I knocked it out today.

1. Lying Leg...

OMG! I got training journal of the month...awesome! Thank you very much!

Had a long day today getting prepared for a final class banquet that I am the MC for, graduation rehearsals, and uniform...

Shoulders.

1. Reverse Pec Dec: 15, 15, 10...each set was followed by partial reps until the weight wouldn't budge.
2. Cable Side Laterals: 3 x 12-10...followed by partials once again.
3....

Shoulders.

1. Reverse Pec Dec: 15, 15, 10...each set was followed by partial reps until the weight wouldn't budge.
2. Cable Side Laterals: 3 x 12-10...followed by partials once again.
3....

Did chest on Sunday and back today.

1. Deadlifts with shrug: 250 x 4 x 8....weak. I can tell I haven't done these in a month.
2. T-Bar Rows: 3 sets 8, 6, 5 reps dropset got 4 more
3. Hammer...

Here's how legs went on Thursday...still sore.

1. Lying Leg Curls: 15, 12, 10 with a dropset, 30 partials
2. BB SLDL: 185 x 4 x 8
3. Front Squat/Back Squat Superset: 135 x 4 sets...around 8 reps...

Back. Yesterday...I don't have my notebook handy so I can't remember exact numbers
1. Seated Cable Rows - 3 sets with partials to failure
2. Underhand Hammer strength rows - 4 sets really...