TheCoderBro Training Log

[thecoderbro]

Congratulations on your win, you deserved it

Thanks man! I appreciate it

[thecoderbro]

Rebound Day 1: Now it's real

After the show on Sunday, I went on a mild mild bender... McDonalds, Gummy Bears, and then Taco Bell! Yesterday, I was back on the straightened arrow For the next two months, with training, I'm going to do a 3/1 training day split, doing:

Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Off
REPEAT

Yesterday, I did a late night push day, here was the workout:

Flat Smith Bench (3x)
Incline Smith Bench (3x)
Hammer Strength Press (3x)
Side DB Raises (3x)
Rear Lateral Raises (3x)
Machine Military Press (3x)
Dips (3x)
V-Bar Pushdowns (3x)

[Sunnyday]

Great job on taking it easy with the treat food! You’re obviously very motivated about keeping it real but not going overboard. That’ll pay BIG dividends in muscle building and in not having to kill yourself in your next prep.

[thecoderbro]

Great job on taking it easy with the treat food! You’re obviously very motivated about keeping it real but not going overboard. That’ll pay BIG dividends in muscle building and in not having to kill yourself in your next prep.

Thank you Yeah, I just want to stay looking lean as long as possible hahaha... I don't want to go above 180lbs.

[thecoderbro]

Rebound: Day 2

Today, I did Back/Bicep, and it felt amazing to have some carbs (actual carbs) prior to lifting, below is the workout.

Lat Pulldown (4x)
Pull-ups (3x)
Bent Over Rows (3x)
Back Extensions (3x)
Preacher Curl Machine (3x)
Hammer Curls (3x)
Chin-ups (3x)

[CHILDOFGOD]

Definitely not competing for ATLEAST 6 months to a year from now

good, thats good. get some good muscle gains and rest and u'll be set for ur pro debut next year

[CHILDOFGOD]

question for u, young man, why didn't u take a whole week off from the gym after ur show, just wonderin'? then go back to the gym?

[thecoderbro]

question for u, young man, why didn't u take a whole week off from the gym after ur show, just wonderin'? then go back to the gym?

On Friday/Sat/Sunday I didn't get to lift, so I figured I already got a little time off. Plus, I didn't really feel burnt out, so I figure I might as well improve and keep this train rolling.

[thecoderbro]

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[Sunnyday]

Awesome pics, man!! Thanks for sharing these.

question for u, young man, why didn't u take a whole week off from the gym after ur show, just wonderin'? then go back to the gym?

On Friday/Sat/Sunday I didn't get to lift, so I figured I already got a little time off. Plus, I didn't really feel burnt out, so I figure I might as well improve and keep this train rolling.

I’m with you, I hardly take any time off after competitions, bodybuilding OR powerlifting. Peak week for me is essentially a week off in itself. As long as you’re not feeling beat up and don’t want to take the time off, you don’t NEED to. Props for keeping the train rolling!

[CHILDOFGOD]

On Friday/Sat/Sunday I didn't get to lift, so I figured I already got a little time off. Plus, I didn't really feel burnt out, so I figure I might as well improve and keep this train rolling.

the reason why i asked, cause even with show time, u get a bit of a workout while u're on stage, lol. so that's why i ask that. i hope u understand and i thx u very much

[CHILDOFGOD]

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great pics, u looked great and again, thx for sharin'.

[thecoderbro]

LEG DAY

So today, I decided to do a light/high rep leg day to help rehab the leg... Once my leg got warm, I felt nearly no pain, though I went LIGHT with the movements.

Bench Squat (4x)
Stiff Leg Deadlift (4x)
DB Lunges (3x)
Leg Curls (3x)
Leg Extensions (3x)

[thecoderbro]

Shoulders and Arms

Standing Overhead Press (5x)
Side DB Raises (4x)
Rear Lateral Raises (4x)
Dips (3x)
Rope Extensions (3x)
Undergrip Cable Extensions (3x)
Chin-ups (3x)
TRX Curls (3x)


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[CHILDOFGOD]

cool, it looks like u took a few more days off from the gym. good to see u back in there workin'