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

[David Lees]

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)
135 x 10
185 x 10
205 x 10
225 x 8

CablePulldowns w/ butterfly attachment
130 x 10
150 x 10
180 x 10

Seated CableRows w/rope attachment (overhand grip)
150 x 10
160 x 8
130 x 10

HS ISOLateral Rows (wide overhand grip)
180 x 12
180 x 10

Strict DBRows
80 x 10
100 x 10

KneelingStraight Arm Pulldowns w/rope attachment
80 x 20
100 x 15
120 x 8

BarbellPullovers
80 x 10
60 x 12

DB Shrugs
80 x 15
80 x 12
80 x 10

45lb Plateshrugs (45 in each hand)
X 15
X 15

Cardio(8:30pm) – 30 minutes HISS on Elliptical on level 5 (BRUTAL!!!!)

[David Lees]

[David Lees]

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

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

Prone LegCurls
90 x 15
110 x 12
130 x 10

DB BenchLunges (sets are for each leg)
20 x 10
30 x 10
40 x 10

Seated LegCurl
90 x 10
100 x 10
130 x 10

HyperExtensions
BW x 15
25 x 10
35 x 10
45 x 10 dropset to BW x 10

Cardio(8:30pm) – 30 minutes HISS on elliptical

[David Lees]

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

Lying DBSkullcrushers
30 x 10
40 x 10
50 x 10

Cable RopeExtensions (heavy cable station)
50 x 15
60 x 12
80 x 8 dropset to 30 x 8

Single ArmOverhead DB Extension
30 x 10
35 x 8

CableKickbacks superset with BW Bench Dips (feet elevated)
10 x 10 + BWx 12
10 x 10 + BWx 12

AlternatingDB Curl
20 x 20
30 x 18
40 x 16
50 x 14

Wide Grip StrictEZ-Curl
50 x 15
80 x 12
100 x 10

Single ArmMachine Preacher Curls
10 x 15
30 x 12
40 x 10

ReverseBarbell Curls
50 x 15
60 x 10

Cross BodyDB Hammer Curls
60 x 10
65 x 10

TraditionalDB Hammer Curls (both arms simultaneously)
30 x 10
35 x 10

HammerPreacher Curls
25 x 8
25 x 8

DB WristCurls
50 x 15
50 x 12
50 x 10

Cardio: 30minutes HIIT on treadmill

[David Lees]

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

Tuff StuffLeg Press (heavy!) – slightly wide stance
225 x 10
405 x 10
585 x 6
Hack Sled(feet together)
185 x 10
275 x 10

HS PlateLoaded ISO-Lateral Quad Extension
90 x 15
180 x 12
200 x 10

HS PlateLoaded Seated Calf Raise
45 x 15
90 x 12
135 x 10
180 x 8

Tuff Stuff LegPress Calf Extensions
225 x 15
315 x 12
405 x 10

Ab WheelRollouts
X 15 x 3sets

KneelingCable Crunches w/rope attachment
100 x 34
110 x 25
120 x 25
120 x 25

Hanging LegRaise
X 15 x 3sets

Cardiosession 2: 15 minutes HISS on treadmill at high incline

Cardiosession 3: 30 minutes HIIT on Treadmill

[David Lees]

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)
135 x 10
185 x 10
165 x 8
135 x 10

HS ISO WideChest Press (slow/squeezed)
180 x 15
180 x 12
180 x 10

KneelingCable Flye (varying angles as noted)
50 x 15 straightdown
50 x 15 45degree angled
50 x 15Straight Out

BW Dips
X 15
X 12

KneelingCable Rope Crunches
100 x 34
110 x 34
120 x 34

Bench VerticalLeg Raises
X 15
X 12
X 10

Cardio: 30minutes HISS on elliptical

[David Lees]

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
130 x 10
140 x 10
150 x 10
160 x 10
170 x 10
180 x 10
190 x 10

SeatedHamstring Curl
90 x 10
110 x 10
130 x 10
150 x 10

MTS StandingSingle Leg Curl
50 x 15
80 x 12
100 x 10

HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10

Cardio: 30minutes HIIT walking outside pushing my daughter in her stroller

[David Lees]

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

T-Bar Rowsfrom floor (using 25lb plates for great ROM) –performed with torso parallel tofloor
95 x 20
145 x 15
195 x 10
245 x 10

HS ISOLateral Row (wide overhand grip, both arms simultaneously)
180 x 15
270 x 10
180 x 10drop set to 90 x 10

KneelingSingle Arm Cable Pulldown (palms up grip)
80 x 15
100 x 12
120 x 10

Single ArmSmith Machine Barbell Row
95 x 10
115 x 10

HS D.Y. Row
90 x 15
140 x 10
90 x 10

BarbellPullovers
50 x 15
60 x 12
70 x 10

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

DB Shrugs
100 x 10
110 x 10
120 x 10

HS MachineShrugs
135 x 20
225 x 15

Cardio: 30minutes HIIT on Treadmill

[David Lees]

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
160 x 10drop set to 90 x 10

Reverse MachineFlye
100 x 15
110 x 12
120 x 10

Bent-overReverse DB Flye
25 x 10
30 x 10
35 x 10

Strict StraightArm DB Laterals
20 x 10
25 x 10
30 x 10

Behind theback Cable Laterals (heavy cable station)
20 x 10
30 x 10 dropset to 20 x 10

SeatedStraight Arm DB Laterals
15 x 10
15 x 10

AlternatingFront DB Raises
20 x 20
25 x 20
30 x 20

EZ-Bar FrontRaises
40 x 10
40 x 10
40 x 10

Ab CrunchMachine
10 x 34
10 x 34
10 x 34

Ab WheelRollouts
X 10
x 10
X 10

Hanging LegRaise
X 15
X 12
X 10

PM Cardio:30 minutes HIIT on Treadmill

[David Lees]

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

Cybex PinLoaded Chest Press
100 x 15regular grip
100 x 12wide neutral grip
100 x 10wide neutral grip
100 x 10regular grip

HS ISO WideChest Press
180 x 10
180 x 10
180 x 10

MostMuscular Cable Flye superset with BW Dips
50 x 15 + 10
50 x 12 + 10
50 x 10 + 10

Cardio: 30minutes HISS Elliptical

[David Lees]

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...

8/13/13 – Cardio/Hams/Calves /Abs– 17 days out

Cardio 5am: 45 minutes fasted walking
Cardio 5pm: 30 minutes HISS on elliptical

Hyperextensions
BW x 10
25 x 10...
35 x 10
45 x 10

DB Straight Leg Deadlifts
50 x 10
60 x 10
70 x 10

Seated Leg Curl
90 x 15
110 x 12
130 x 10

Cybex Calf Sled
180 x 15
180 x 12
180 x 10
180 x 10

Kneeling Cable Crunch (w/rope attachment) heavy cable station
70 x 34
70 x 34
70 x 34

Ab Wheel Rollouts
X 15
X 12
X 10

Hanging Leg Raise
X 15
X 12
X 10

[David Lees]

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 x 10
200 x 10
200 x 10

StrictBarbell Rows Wide Overhand Grip
135 x 10
185 x 10
205 x 10

CablePulldowns to top of chest w/”v” attachment
150 x 10
160 x 8
170 x 6

HS ISOLateral Row Wide Overhand grip
180 x 10
180 x 10
180 x 10

Single ArmSmith Barbell Row
95 x 10
95 x 10

Cross-benchDB Pullovers
80 x 10
100 x 10

KneelingStraight Arm Cable Pulldown w/rope attachment
80 x 20
100 x 12

Reverse MachineFlye
105 x 10
105 x 8
90 x 8

Bent-over ReverseDB flye
25 x 10
25 x 10

Cable Laterals
10 x 15
20 x 12
30 x 10

BarbellShrugs
135 x 20
135 x 15
135 x 10

Cardio: 30minutes on step mill level 10

[David Lees]

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
235 x 6
225 x 10

Lying DBExtensions (both arms simultaneously)
30 x 10
40 x 10
50 x 8 dropset to 20 x 10

Cable RopeExtensions
80 x 15
90 x 12
100 x 10

Single ArmOverhead DB Extensions
30 x 8
30 x 8

AlternatingDB Curl Warm-up
25 x 20
30 x 20

StrictBarbell Curls (shoulder width grip)
Bar x 10
75 x 10
95 x 10
115 x 10
135 x 6

Incline DBCurls (both arms simultaneously)
25 x 10
30 x 8
35 x 6 dropset to 25 x 6

Single ArmCable Concentration Curls (pad supported at head level)
10 x 10
15 x 10
20 x 10
25 x 8 dropset to 15 x 10

DB HammerCurls superset with Reverse EZ-Curls
30 x 20 + 50x 10
30 x 20 + 50x 10

DB WristCurls
50 x 10
50 x 10
50 x 10

PM Cardio:30 minutes on Stair Master on level 10 (89 stairs/minute)

[David Lees]

[David Lees]

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

Incline DBPress (slow negative/explosive positive)
80 x 10
QuadrupleDrop Set: 80 x 6 + 70 x 6 + 60 x 4 + 50x 5

Machine Flye
90 x 15
105 x 12
120 x 10

MostMuscular Cable Flye
50 x 15
50 x 15

Ab WheelRollouts
X 15
X 15
X 15

KneelingCable Rope Crunch
100 x 34
110 x 34
120 x 34

Hanging LegRaise
X 15
X 15
X 15

Cardio: 30minutes on Stair Master level 7 (89 steps/minute)