Cobe16's Journey to 2012 provincial championchips.

[Jordan Coburn]

Hey guys, after creeping Big Dre's and Kevin's threads I thought it would be fun to start my own!


A little Background: I'm 23 years old and from New Brunswick, Canada. last year (2011) I competed in my Provinces Provincial Championships and placed 6th out of 9 competitors. It was a great experince as it was my first show, but at 208 pounds I was not in the kind of shape i needed to be in to be competitive. This year, I started preparing over 30 weeks out (march 26th) as it was neccesary considering i had ballooned upto 260 pounds (not pretty!) I'm currently sitting at 243 as of last saturday and i'm presently 25ish weeks away. My goal is to be the most conditioned version of myself that I have been to date. If I can acheive that then I could give two shits about placings

i'll post pics as I become more presentable, Current diet macros are: Monday to Friday: P-290/ C-130/ F-65g. Sat/Sun- P-290/C-200/F-65.
So without further ado, here is sunday's back workout and mondays chest/shoulders workout.

Back:
Neutral Grip Pullups
- 4 sets to failure (BW only)

Close Grip Pull down (using Cable crossover handles for deepeer contraction) pulled to just below chest.
- 100x 15
- 120x 10
- 130x 8
- 140x 7 (last rep using 5 sec negative)

DB Row (angled to hit lower lats)
100 x 15
125x 10 (x 3 sets)

Old School t-Bar (using 25p plates for deeper contraction)
- 4p x 15
-6p x 10
-8p x 9

BB Row (back parralel to floor)
-135 x 10
- 225x 10
-275x 8
-275 x 7

Chest supported T-Bar Row (wide grip, elows out designed to hit lower traps)
- 100x 10
- 150x 11/ 9/ 7

Rack dead (bar just below knee)
135x 6
225x 6
315 x 6
405x 4

30 mins eliptical (heart rate @ 130+)

Chest/ Shoulders

Incline BB Press
-135x8
-185x8
-225x8
-245x8
-275x8 (last 2 forced)

Decline BB Press
-135x8
-225x8
-275x7

Flat DB Press
-100 to failure x 3


Kneeling Side lateral (like seated SL, designed to take body swing out of it, but seated has always felt wierd to me)
25 x15
30x12
35x 9
35x7

Chest supported rear delt flyes (Overhand grip, on incline bench)
20x 15
25x 15
30x 11

EZ BAR Front Raises
55x 15
75x 12
95x 9

Standing Single Arm Side lateral raises
40 x 8
50x 6

[Jordan Coburn]

Also- 30mins cardio on treadmill post workout (heart rate around 130bpm+)

[Jordan Coburn]

Just back from smashing legs.

Quad ext
- started at 50 and moved up 20 pds in sets of 20 until I couldn't get 20.
(Final Set- 110 x 18)

Seated Ham Curl
- started at 70 and moved up 20 pds in sets of 20 until I couldn't get 20.
(Final Set 130 for 14)

Squat
- 135x15
-225x 10
-275 x10
-315x 8
-365x6
-405x2

Leg Press
- Started at 4pps and moved up 2 pps until I couldn't get 15reps
(final set- 12pps x 13)

Hack Squat (2 sec pause at bottom of each rep)
-1pps x 12
-2pps x 10
-3pps x 8

Seated Ham curl (each rep with 3 sec negative)
-120 x 12
-120x 10

Laying Ham Curl
- 95 x 20
- 120 x 13
- 130 to failure then as many partials as i could get ( i think I got 11 full range and 7ish partials)

20 mins Cardio on stair stepper (heart rate over 130)

[nigglet]

ok

[Jordan Coburn]

ok

......

[Jordan Coburn]

Here's yesterdays Arm workout:

Tryed something a little different today than normal. Felt pretty good. Great pump, really felt all movments really well.

TRISET #1 (3 rounds, tried to get at least 10 reps on all exersizes, took 60 seconds between rounds)

-Incline db curl
-hammer curl
-ezbar preacher curl

TRISET #2 (3 rounds, tried to get at least 10 reps on all exersizes, took 60 seconds between rounds)

- VGrip pushdown
- Overhead Rope Extension
- Flat EZ bar skullcrusher

GIANT SET (2 rounds, tried to get at least 10 reps on all exersizes, took 60 seconds between rounds)
- Standing Alt DB Curl
- Overhead DB extension
- Standing ez bar curl
- Close grip bench

My twigs were toast after that. whole thing took me about 30 mins.

30 mins cardio on treadmil post workout (heart rate over 130)

[Jordan Coburn]

Let's get it rocking Cobe!

Mr. Maurice!

[Jordan Coburn]

No Training today. Just doing 30 Mins on the treadmill (Heart rate above 130bpm) and some foam rolling. Softball league starts tonight so I should burn a cal or two trotting around the bases, haha.