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  1. #376
    RX MEMBER David Lees's Avatar
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    Felt a little stronger onclose-grips, felt good! hoping to seemore improvements in my strength this week.

    Close Grip Bench Press
    Bar x 30
    135 x 20
    225 x 10
    275 x 10
    295 x 4

    225 x 15

    Seated Single Arm Overhead DBExtension
    30 x 15
    35 x 12
    40 x 10

    Cable Tricep Pressdown (heavycables)
    50 x 15
    60 x 12
    70 x 10

    DB Kickbacks
    20 x 10
    25 x 10
    30 x 10

    Cable Curl Warm up usingshort/straight bar attachment
    25 x 20
    25 x 15

    Alternating DB Curl
    30 x 16
    40 x 16
    50 x 16


    Ez Curls (inner + outer superset)
    50 (inner) x 10 +50(outer) x 3 sets

    HS MTS Bicep ConcentrationCurl
    10 x 15
    20 x 12
    30 x 10
    40 x 10
    50 x 10
    Single Arm Preacher DB Curl
    25 x 10
    25 x 15
    25 x 15

    Cross Body DB Hammer Curl
    45 x 12
    65 x 12

  2. #377
    RX MEMBER David Lees's Avatar
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    10/3/13 – Back/Traps/Cardio

    AM Cardio: 45 minutes Fastedwalking

    Barbell Rows (overhand widegrip)
    135 x 20
    225 x 10
    255 x 10
    triple drop set: 275 x 10 +ds225 x 10 ds 135 x 10

    HS ISO Lateral Row(wide/neutral grip) both arms simultaneously
    180 x 15
    270 x 12
    300 x 10

    Wide Grip Lat pulldown (heavycables)
    160 x 10
    180 x 8

    180 x 8

    Single Arm “Meadows” Row usingend of t-bar row
    45 x 15
    80 x 12
    100 x 10

    HS DY Row (overhand grip) botharms simultaneously
    90 x 15
    180 x 10
    200 x 8

    Cable Pulldown to top of chest(narrow/neutral grip) heavy cables
    100 x 15
    120 x 10
    140 x 8

    Cross-Bench DB Pullovers
    80 x 10
    90 x 10
    100 x 10
    Kneeling Straight Arm Pulldownusing Rope attachment, heavy cables
    50 x 15
    50 x 15

    Racjk Deadlifts (4thpin, just below knee)
    135 x 10
    225 x 10
    315 x 10
    405 x 10

    DB Shrugs
    80 x 15
    90 x 12
    100 x 10

  3. #378
    OLYMPIAN Joshua H's Avatar
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    nice numbers on back day bro! good weights being moved yet. solid volume i see there to. i like hitting multiple angles/exercises myself. i need good variety in my sessions or i get bored with a shit ton of the same moves for one body part.

    whats weight at these days? your offseason macros?
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  4. #379
    RX MEMBER David Lees's Avatar
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    Quote Originally Posted by Joshua H View Post
    nice numbers on back day bro! good weights being moved yet. solid volume i see there to. i like hitting multiple angles/exercises myself. i need good variety in my sessions or i get bored with a shit ton of the same moves for one body part.

    whats weight at these days? your offseason macros?
    Thanks man but believe it or not, I am still getting back my strength that was lost during my competition season. However at this point my training main priority is squeezing/contracting and stretching the target muscles, not moving weight from point A to point B. My days of using crazy weights (for me at least) are over. Trying to build the best Physique body for the stage and get my pro card. Off season macros varies but averages 2800-3500 cals/100 fats/ 100-250 carbs/ 200-280 protein

  5. #380
    RX MEMBER David Lees's Avatar
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    10/14/13 – Chest

    Incline DB Press
    60 x 15 warm up
    80 x 10 warm up
    100 x 10 x 5 working sets

    Barbell Bench Press
    225 x 10 x 4 working sets

    BW Dips
    x 20
    x 15
    x 10

    Incline DB Flye
    50 x 12 x 3 working sets

    “Most Muscular” Cable Flye(heavy cables)
    25 x 15 x 3 working sets

    Life Fitness Machine Flye
    100 x 15 x 2 working sets

    10/15/13 – Abbreviated Quads/Hams

    Tuff Stuff (Heavy!) Leg Press(regular stance width)
    225 x 20
    315 x 10
    405 x 10
    495 x 10
    585 x 10

    HS Plate Loaded Quad Extension
    100 x 20
    200 x 15
    300 x 10
    Triple Drop Set!
    300 x 5 drop to 200 x 10 dropto 100 x 15

    Straight Leg Deadlifts
    135 x 10
    185 x 10
    205 x 10
    225 x 10

    Hyper Extensions
    BW x 10
    25 x 10
    35 x 10
    45 x 10

    10/16/13 – Back/Traps

    DB Rows
    80 x 15
    100 x 15
    120 x 12
    125 x 10

    HS ISO Lateral Row (plateloaded, single arm at a time) neutral wide grip
    90 x 10
    135 x 10
    180 x 10

  6. #381
    RX MEMBER David Lees's Avatar
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    10/17/13 – Abbreviated Delt Session

    Seated DB Shoulder Press(haven’t done these since earlier this year)
    40 x 20
    60 x 15
    80 x 10
    80 x 10
    80 x 10
    Reverse Machine FLye
    90 x 15
    110 x 12
    130 x 10
    150 x 10

    Cable Laterals (heavy Cables)
    10 x 15
    20 x 10
    10 x 12
    10 x 10

    Alternating Front DB Raise
    25 x 20
    30x 20
    35 x 20
    40 x 20

    10/21/13 – Chest (trained at steel gym NYC)

    Barbell Bench Press
    Barx 30
    135x 20
    225x 10
    275x 10

    315x 6
    295x 6
    285x 7
    275x 8

    Incline DB Press
    95 x 10
    95 x 8
    75 x 10
    75x 10

    HS Incline Press
    135 x 20
    225 x 15
    315 x 8

    Most Muscular Cable Flye
    50 x 15
    60 x 12
    70 x 10
    80 x 10

    Machine Flye
    100 x 15
    100 x 15

    100 x 15

  7. #382
    RX MEMBER David Lees's Avatar
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    10/22/13 – Quads/Hams

    Leg press
    225 x 20
    405 x 10
    585 x 10
    765 x 10 drop set 495 x 15

    Cybex Hack Sled (heavymachine)
    bw x 10
    185 x 10
    275 x 10

    Quad Extensions
    90 x 15
    110x 12

    130x 10
    150x 10
    170x 10

    Seated Ham curl
    90x 20
    110x 15
    130x 10
    150x 10 drop set 110x 15

    Standing Single Leg curl
    50 x 10
    60x 10
    70 x 10
    80 x 10
    90 x 10

    Single Leg Bench DB lunge
    15 x 10
    15 x 10

    10/23/13 Back/Traps

    Wide Grip Lat Pulldown (heavycables)
    100 x 20
    160 x 15
    200 x 10
    240 x 8

    HS ISO Lateral Pulldown (narrow/neutralgrip)
    90 x 15
    180 x 10
    200 x 8

    Seated BodyMasters Pin LoadedRow (overhand wide grip)
    100 x 15
    120 x 10
    140 x 10

    HS ISO Lateral Low Row(narrow/neutral grip)
    90 x 15
    180 x 10
    200 x 8

    Icarian Back Builder(wide/overhand grip)
    45 x 15
    90 x 12
    100 x 10

    Kneeling Single arm Cablepulldown
    50 x 15
    50x 12
    50 x 10

    HS Machine Pullovers
    50 x 20
    70 x 15
    90 x 12
    110 x 10

    Kneeling Cable Rope StraightArm Pulldown
    50 x 15
    65 x 12
    80 x 10

    DB Shrugs
    80 x 20
    90 x 15
    100 x 10
    110 x 10
    120 x 10

    Upright Row
    50 x 15
    80 x 10

    10/24/13 Delts/Calves/Abs

    Seated DB Press
    40 x 20
    60 x 20
    80 x 10
    80 x 10
    90 x 10
    100 x 7
    80 x 10

    Cybex Eagle Rear Delt Machine
    90 x 15
    110 x 10
    130 x 10
    150x 10

    Single Arm Rear Delt DBLateral
    35 x 10
    45 x 10
    50 x 10

    Single Arm Rear Delt CableLateral
    10 x 10
    10 x 10
    10 x 10

    DB Laterals
    25 x 10
    30 x 10
    35 x 10

    Behind the Back Cable Laterals
    10 x 10
    10 x 10
    10 x 10

    alternating Front DB Raises
    25 x 20
    30 x 20
    35 x 20

    Cybex Calf Sled
    180 x 15 x 5 sets

    Seated Calf Raise
    90 x 10 x 5 sets

    Life Fitness Ab Crunch
    10 x 34
    20 x 34
    10 x 34

    Hanging Leg Raise
    x 15 x 3 sets

    10/25/13 – Arms

    Close Grip Bench Press
    Bar x 30
    135 x 20
    225 x 10
    315 x 9
    295 x 10
    275 x 10

    Rope Press Down (heavy cables)
    50 x 15
    57.5 x 12
    65 x 10

    DB Kickbacks
    25 x 15
    30 x 12
    35 x 10

    Seated Single Arm Overhead DBExtensions
    30 x 15
    35 x 15

    Cable Curls (heavy cables)
    10 x 20
    15 x 20

    Barbell Spider Curls
    50 x 15
    50 x 12
    50x 10

    Alternating DB curls
    30 x 20
    35 x 18
    40 x 16
    45 x 14

    Db Hammer Curl (crossbody +traditional)
    45 x 20
    45 x 20

    DB Wrist Curls
    50 x 20
    50 x 15
    50 x 10

  8. #383
    RX MEMBER David Lees's Avatar
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    10/28/13 – Chest/Cardio

    Incline DB Press
    60 x 20
    80 x 15
    100 x 10
    120 x 8
    110 x 8

    100 x 8
    90 x 10

    Barbell Bench Press
    225 x 10 x 4 sets

    Low Incline Cable Flye (heavycables)
    25 x 15
    25 x 12

    Eagle Machine Flye
    90 x 15
    110 x 12
    130 x 10

    BW Dips
    x 20
    x 15
    x 12

    Flat DB Flye
    50 x 10
    50 x 10

    10/29/13 – Quads/Hams

    Squats
    Bar x 10
    135 x 10
    225 x 10 x 4 sets (wanted 5sets but my lower back pumps were killing me!)

    Tuff Stuff Heavy Leg Press
    225 x 20 x 3 sets

    Tuff Stuff Heavy Hack Sled
    bw x 15
    bw + 90 x 15

    HS Plate Loaded Quad Extension
    100 x 20
    150 x 15
    200 x 10
    250 x 10 drop set 150 x 20

    HS Plate Loaded Seated HamCurl
    50 x 20
    75 x 15
    85 x 10
    95 x 10
    100 x 10

    HS Plate loaded Lying Leg Curl
    45 x 20
    90 x 15
    135 x 10 drop set 90 x 10

  9. #384
    OLYMPIAN Pitbull9's Avatar
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    Whats a tuff stuff leg press

  10. #385
    RX MEMBER David Lees's Avatar
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    Quote Originally Posted by Pitbull9 View Post
    Whats a tuff stuff leg press
    It's a brand of fitness equipment, like Cybex, Hammer Strength etc

  11. #386
    RX MEMBER David Lees's Avatar
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    11/4/13 – Chest

    Barbell Bench Press
    Bar x 30
    135 x 20
    225 x 10
    315 x 10
    345 x 8
    355 x 6
    295 x 8
    275 x 10

    Incline DB Press
    100 x 10
    95 x 10
    90 x 10
    85 x 10

    BW Dips
    x 20
    x 15
    x 10

    Most Muscular Cable Flye(heavy Cables)
    25 x 15
    25 x 15
    25 x 15

    Cybex Eagle Machine Flye
    90 x 15
    110 x 12
    130 x 10

    Flat DB Flye
    50 x 10
    50 x 10

  12. #387
    RX MEMBER David Lees's Avatar
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    11/5/13 – Hamstrings/Quads (hams focus)

    Straight Leg Deadlifts
    135 x 20
    185 x 15
    205 x 12
    225 x 10

    HS Lying Leg Curls (plateloaded)
    90 x 20
    135 x 15
    180 x 10

    Hs Seated Ham Curl (plateloaded)
    50 x 20
    75 x 15
    100 x 10

    Walking DB Lunges
    25 x 12
    25 x 16

    HyperExtensions
    BW x 10
    25 x 10

    TuffStuff Leg Press
    225 x 20
    315 x 20
    405 x 20
    495 x 10

    HS Quad Extension (plateLoaded)
    90 x 20
    180 x 15
    270 x 10 drop set 90 x 15

  13. #388
    RX MEMBER David Lees's Avatar
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    11/6/13 – Back/Traps

    Wide Grip Cable Lat Pulldown(heavy cables)
    100 x 20
    160 x 10
    200 x 10
    240 x 8
    (stack)260 x 6

    Cybex Lat Pull (pin loadedmachine) narrow/neutral grip
    110 x 10
    150 x 10
    210 x 10

    HS ISO Lateral Row (singlearm, narrow/neutral grip)
    90 x 10
    180 x 10
    225 x 10

    Cybex Row Machine (pin loaded,wide overhand grip)
    110 x 10
    150 x 10
    190 x 10

    Strict Barbell Rows
    135 x 10
    185 x 10
    205 x 10

    Cross-Bench Db Pullovers
    100 x 10
    110 x 10
    120 x 10

    Kneeling Straight Arm Pulldownusing rope attachment (heavy cables)
    50 x 20
    57.5 x 15
    65 x 10

    Barbell Shrugs
    135 x 20
    225 x 10
    315 x 10

    DB Shrugs
    100 x 15
    110 x 12
    120 x 10 drop set 100 x 10

  14. #389
    RX MEMBER David Lees's Avatar
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    11/11/13 – Chest

    Incline DB Press
    60 x 20
    80 x 15
    100 x 10
    120 x 10
    115 x 10
    110 x 10
    100 x 10

    Barbell Bench Press
    225 x 10
    255 x 8
    275 x 8
    295 x 5

    BW Dips
    x 20
    x 15
    x 10

    Incline Db Flye
    50 x 10
    50 x 10
    50 x 10

    “Charles Glass” Incline DBPress
    25 x 20
    25 x 20

    “Most Muscular” Cable Flye(heavy cables)
    25 x 20
    25 x 20

    Eagle Machine Flye
    90 x 15
    90 x 15

  15. #390
    RX MEMBER David Lees's Avatar
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    11/12/13 – Quads/Hams (Quad Focus)

    Tuff Stuff Hack Squat Sled
    BW x 10
    185 x 10
    275 x 10
    365 x 10
    455 x 8

    Tuff Stuff Leg Press
    225 x 10
    405 x 10
    585 x 8
    585 x 6

    HS Quad Extension (plate Loaded)
    90 x 20
    180 x 10
    270 x 10
    Triple Drop set: 300 x 5 + 180x 10 + 90 x 15 (failure)

    Leverage Lying Leg Curl (plateloaded)
    90 x 10
    135 x 10
    180 x 10
    225 x 8

    HS Seated Leg Curl (plateloaded)
    45 x 10
    55 x 10
    70 x 10
    80 x 10
    90 x 10

    Tuff Stuff single Leg Press
    Sled x 10 x 3 sets for eachleg

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