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

[David Lees]

6/28/13 – Arms/Cardio – 8 days out!

Lying EZ-BarExtensions using outer grips
40 x 20
60 x 20
80 x 15
100 x 12
120 x 10

SeatedSingle Arm Overhead DB Extension
35 x 15
35 x 15
35 x 15

Single Arm CableExtension
30 x 20
40 x 15
50 x 10

BodyMastersSeated Tricep Machine (similar to seated dip)
150 x 20
130 x 15
110 x 10

Leaning UnilateralCable Curl (both arms simultaneously)
20 x 20
30 x 15
40 x 12
50 x 10

SeatedBarbell Drag Curl (wide grip)
50 x 20
60 x 15
70 x 12

PadSupported Single Arm Cable Concentration Curl
10 x 20
15 x 15
20 x 12
25 x 10

SeatedAlternating DB Hammer Curl
35 x 20
35 x 20

Cross-bodyDB Hammer Curl
65 x 20
65 x 20

Cable WristCurl
40 x 15
50 x 12
50 x 10

ReverseBarbell Curl
50 x 15
50 x 12
Cardio: 30minutes HIIT on Treadmill wearing 3 layers and a hoodie

[Dadup]

David I really enjoy keeping up with your log, looking awesome man! Best of luck in 8 days, go get that pro card!!!

[David Lees]

David I really enjoy keeping up with your log, looking awesome man! Best of luck in 8 days, go get that pro card!!!

Thanks bud I appreciate the support!

[David Lees]

Last night...5 days out from Team U

[David Lees]

7/1/13 – “Peak Week” Circuit Training –Chest/Delts/Biceps/Cardio – 5 days out!

Incline DBPress
40 x 20
60 x 15
80 x 12
100 x 10

Life Fitnesspin loaded Verticle Chest Press
100 x 15
100 x 15
100 x 15

“MostMuscular” Cable Flye
50 x 15
50 x 12
50 x 10

Seated DBLateral “21’s” (front raise+lateral+bent-over reverse flye giant set)
25 x 7+7+7
25 x 7+7+7
25 x 7+7+7

Cable Drag Curlsusing EZ-Bar attachment – outer grips
50 x 20
60 x 15
70 x 12
80 x 10

Single ArmPad supported Cable Concentration Curls
10 x 20
15 x 15
20 x 10

AlternatingDB Hammer Curls
35 x 20
35 x 16

Cardiosession #1: 30 minutes HIIT on Treadmill “layered” (I wear 3 layers of shortsand a hoodie to increase sweat output and thermogenesis)

Cardiosession #2 (9pm) : 30 minutes HIIT on Treadmill “layered”

[David Lees]

7/2/13 - “Peak Week” Circuit Training –Back/Traps/Triceps/Cardio – 4 days out!!

DBCross-Bench Pullover
40 x 20
60 x 15
80 x 12
100 x 10

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

HS ISOLateral Row
1pps x 15 w/narrow/neutral grip
1pps x 15 w/overhand/medium grip
1pps x 15 w/neutral/wide grip

KneelingStraight Arm Pulldown w/rope attachment
80 x 20
90 x 15
100 x 10

DB Shrugs
60 x 15
70 x 12
80 x 10

CablePressdown using inverted “V” attachment
80 x 20
90 x 15
100 x 12
110 x 10

DB Kickbacls
25 x 10
25 x 10

Single ArmCable Extension
30 x 20
30 x 15

Cardiosession #1: 30 minutes“layered” HIITcardio on treadmill

Cardiosession #2 (9pm): 30 minutes“layered”HIIT cardio on treadmill

[David Lees]

[David Lees]

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) feet together
200 x 20
200 x 20
200 x 20

HyperExtensions
X 15
X 12
X 10

SeatedHamstring Curl
90 x 15
110 x 12
130 x 10

Cybex CalfSled
135 x 20
225 x 15
315 x 12
405 x 10

Seated CalfRaise
90 x 15
135 x 12
180 x 10

Cardio: 20minutes elliptical at fast pace

[David Lees]

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) feet together
200 x 20
200 x 20
200 x 20

HyperExtensions
X 15
X 12
X 10

SeatedHamstring Curl
90 x 15
110 x 12
130 x 10

Cybex CalfSled
135 x 20
225 x 15
315 x 12
405 x 10

Seated CalfRaise
90 x 15
135 x 12
180 x 10

Cardio: 20minutes elliptical at fast pace

[David Lees]

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

Cybex ChestPress (pin loaded)
100 x 15
150 x 12
200(stack) x10

Most MuscularCable Flye superset with Bodyweight Dips
50 x 15 + 10
50 x 12 + 10
50 x 10 + 10

Single ArmBent-over Reverse DB Flye (free hand supported)
25 x 10
35 x 10
45 x 10

Overhead ReverseCable Crossovers (rear delt)
10 x 15
20 x 15
30 x 15

Strict DBLaterals
25 x 10
30 x 10
35 x 10

Behind theBack Cable Laterals
20 x 15
30 x 10

AlternatingFront DB Raise
20 x 20
25 x 20

Cardio: 20minutes HIIT on elliptical
Cardio Session #2 (9pm): 40 minutes HIIT onTreadmill

[David Lees]

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 warm-up/pre-exhaust
50 x 25 superset with 70 x 20

Seated Leg Press (pin loaded) feet together
190 x 20
250 x 15
310 x 12
350 x 10
...
Leg Press – regular stance
225 x 10
405 x 10
585 x 10

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

Cybex Calf Sled
90 x 10
180 x 10
270 x 10

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

Cable Crunches w/ rope attachment
100 x 34
110 x 34
110 x 34

Hanging Leg Raise
X 15
X 15
X 15

Cardio Round 1: 15 minutes HIIT on Treadmill
Cardio Round 2 (8pm): 45 minutes HIIT on Treadmill

[wazzu]

excellent thread, when is the next comp?

[David Lees]

excellent thread, when is the next comp?

Thanks bud...IFBB North American Championships on 8/30...38 days away!!

[David Lees]

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
225 x 15

HS MTSIncline Press (pin loaded)
50 x 20
60 x 15
70 x 12
80 x 10

Cybex EagleMachine Flye
100 x 15
100 x 12
100 x 10

Incline DBFlye
50 x 15
50 x 10

Single ArmBent-over Reverse DB Flye
25 x 10
35 x 10
45 x 10


ReverseMachine Flye
100 x 15
115 x 12
130 x 10

Strict DBLaterals
25 x 10
30 x 10
35 x 10

Behind theBack Cable laterals
20 x 10
20 x 10

Seated DBFront Raises (both arms simultaneously)
25 x 10
25 x 10
25 x 10

Cardio: 30minutes elliptical HISS

[David Lees]

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
585 x 10
765 x 6
405 x 10

Hack Sled(narrow stance)
185 x 10
275 x 10

Seated LegPress (pin loaded, feet together)
210 x 20
210 x 20

Single LegQuad Extension
50 x 10
50 x 10
50 x 10

Cybex CalfSled
90 x 20
180 x 15
270 x 12
360 x 10

Seated CalfRaise
90 x 10
135 x 10
180 x 10

I always dostatic stretches of my calves in between sets*

AB WheelRollouts
X 15
X 15
x 15

Bench LegRaises
X 15
X 12
X 10

Cardio session#1: 20 minutes treadmill inclines 6,8,10 and 12 @ 4mph

Cardiosession#2 (8:30PM): 40 minutes HIIT on treadmill