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  1. #31
    RX MEMBER David Lees's Avatar
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    I just created my very own fan page to help market and promote to get my face and name out there on my journey to becoming an IFBB Pro Physique Competitor. Please take a moment to check out my page and "like" if you get the chance. I will be posting photos, diet/training tips, supplementation discussion as well as training videos. THANK YOU!!!
    http://www.facebook.com/SVT04DAL#!/DavidLeesMPD

  2. #32
    GYM RAT LSMUSCL81a's Avatar
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    ahh the NA, i will be there spectating...after seeing how u train, think i might stay in my seat and check out the mpd...good luck

  3. #33
    RX MEMBER David Lees's Avatar
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    Thanks bud, I appreciate the support and definitely introduce yourself if you see me.

    There'sa big misconception that the MPD guys are small and don't train hard or train legs or diet hard...this couldn't be further from the truth (at least in my case). I know that all of the guys I competed against this past weekend all appeared as though they take this shit seriously and train/diet properly, you have to at this level.

    Case in point...here are some photos I snapped on Saturday night after the Final. It has become painfully obvious that I overdepleted for prejudging on Friday and I looked quite a bit fuller/more vascular on Saturday:

    2012-07-08_03-05-30_953_crop.jpg2012-07-08_03-04-02_91.jpg2012-07-08_03-04-23_539.jpg2012-07-08_03-05-03_812_crop.jpg

  4. #34
    RX MEMBER David Lees's Avatar
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    Been crazy busy this past week/weekend and lots of exciting stuff going on. I'll give details if/when it materializes, trying to keep a level head about hings. Anyways, here's a few photos taken after a sick arm session this past Friday...post contest rebound has been berry berry good to me!


  5. #35
    RX MEMBER David Lees's Avatar
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    Had a buddy of mine snap these last night after a brutal back/trap session:


  6. #36
    RX MEMBER chris250's Avatar
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    look good bro....good luck to ya...I wish ya the best...

  7. #37
    RX MEMBER David Lees's Avatar
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    Quote Originally Posted by chris250 View Post
    look good bro....good luck to ya...I wish ya the best...
    Than you! And thank you for stopping by...

  8. #38
    RX MEMBER David Lees's Avatar
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    Excellent session last night!

    7/19 Calves/Abs/Obliques/Cardio
    AM BW: 199.2lbs
    AM Cardio: 1 hour fasted walking

    Standing Pin loaded calf raise warm ups
    50 x 15
    100 x 12
    150(stack) x 10

    Cybex Calf Sled
    2pps x 15
    4pps x 10
    5pps(maxed) x 10
    3pps x 10
    1pps x 10

    Seated Calf plate Loaded calf raise
    90 x 15
    135 x 10
    180 x 10
    225 x 10 drop set to 90 x 10

    Kneeling Cable Rope Crunches
    100 x 34
    100 x 33
    100 x 33

    Hanging Leg Raise
    x 25
    x 20
    x 15
    x 15

    Cable Oblique twists/wood choppers "swing the bat" (sets are for each side of body)
    30 x 25
    40 x 25
    50 x 25

    Seated oblique stick twists superset with standing DB side crunches/squeezes
    stick by 34 + 35 x 10 each side
    repeat
    repeat

    PM Cardio: 15 minutes all out on the elliptical, absolutely SOAKED by the time I was done.

    Here's a few shots from this morning at 200lbs even, 6 weeks out from the North Americans:
    2012-07-20_08-16-19_85_crop.jpg2012-07-20_08-16-46_848_crop.jpg2012-07-20_08-17-17_415_crop.jpg Will be annhilating triceps, biceps and forearms this evening with soem hyperextensions thrown in at the end. No PM cardio but will be doing cardio over the weekend, no weight training.
    Last edited by David Lees; 07-20-2012 at 10:40 AM.

  9. #39
    RX MEMBER David Lees's Avatar
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    Spectacular arm session on Friday...

    7/20 Arms/Forearms/Lower back
    AM BW: 198lbs
    AM Cardio: 55 minutes fasted walking

    Close grip bench press
    Bar x 30
    135 x 20
    225 x 10
    315 x 10
    295 x 10
    275 x 10

    Bodymasters seated machine dips
    210 x 20
    210 x 15
    210 x 10

    Single Arm Overhead DB Extensions
    35 x 15
    40 x 12
    45 x 10

    Single arm cable extensions (completed as "blood starving" sets, alternating each arm)
    40 x 15
    30 x 15
    30 x 12
    30 x 10
    30 x 10

    Seated Alternating DB Curl warm-ups
    25 x 20
    35 x 20
    40 x 18
    45 x 12

    Standing Curls using EZ-curl bar (outer grips)
    55 x 20
    75 x 15
    95 x 12
    115 x 10

    Leaning cable curls (both arms simultaneaously)
    25 x 15
    25 x 15
    25 x 15

    Single Arm Cable Concentration curl (all reps slow with hard squeeze at full contraction- PAINFUL!)
    20 x 15
    20 x 12
    20 x 10

    Alternating DB Hammer Curl (traditional + front of body)
    50 x 20
    50 x 20
    50 x 20

    DB Wrist Curls (all sets performed as on giant set)
    50 x 15
    50 x 12
    50 x 10

    7/21 - 1 hour AM cardio fasted walking and general yard/housework all day!
    7/22 - same as 7/21

  10. #40
    RX MEMBER David Lees's Avatar
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    Did AM cardio yesterday morning but no training in the evening. Had to atend the wake of one of my best friends who recently passed due to a freak accident. I will be dedicating my prep for the NA's in his honor. i'll be hitting it HARD tonight - chest/delts/lower back and cardio.

  11. #41
    RX MEMBER David Lees's Avatar
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    Trained with extra purpose and FIRE last night.

    7/24 Chest/delts/erectors/cardio
    AM BW: 200lbs
    AM Cardio: 55 minutes fasted walking

    Incline Barbell Bench Press
    Bar x 30
    135 x 20
    225 x 10
    255 x 10
    275 x 8
    295 x 5 drop set to 225 x 5

    Flat DM Press
    100 x 15
    100 x 12
    100 x 10

    HS ISO Wide Chest Press (similar to decline press) all reps down super slow with exaggerated squeeze at top. Pump at this point was off the charts.
    2pps x 12
    2pps x 12

    Machine Flyes
    75 x 15
    90 x 15
    115 x 15

    DB Lateral "21's" (7 side/7 front/7 rear)
    25 x 1 set
    35 x 1 set
    35 x 1 set

    Seated Strict/straight arm DB Laterals
    25 x 10
    25 x 10
    25 x 10

    Behind the back cable laterals
    20 x 15
    20 x 12
    20 x 10

    PM Cardio: 20 minutes on elliptical at blazing pace.

  12. #42
    RX MEMBER David Lees's Avatar
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    It's all about the squeeze and contraction, not getting caught up in moving heavy weight for the sake of moving weight, that is USELESS in bodybuilding! I've made more gains training this way compared to hte past when all my focus was on moving as much weight as possible. More people need to learn this and learn this early if they want to maximize hypertrophy and gains!

    7/25 Back/Traps/Erectors/Cardio

    AM BW: 200lbs
    AM Cardio: 1 hour fasted walking

    Straight Arm Pulldowns using rope attachment
    100 x 20
    100 x 15
    100 x 10

    Elevated Platform T-Bar Row (torso parellel to platform, barrow neutral grip)
    135 x 15
    170 x 12
    225 x 10
    270 x 8 drop set to 135 x 10

    DB Rows (strict/slow.no jerking, full stretch at bottom and pulled up to hip)
    100 x 15
    100 x 12
    100 x 10

    HS Iso Lateral Row (I do these standing with the seat all the way down, both arms simultaneously with a narrow neutral grip)
    2pps x 15
    3pps x 10
    4pps x 8 drop set to 2pps x 10

    STRICT Barbell Rows (wide overhand grip, torso parallel to ground, feet place almost together, big stretch again at bottom, hard squeeze at top, pulling bar into abdomen)
    135 x 15
    135 x 12
    135 x 10

    LEVERAGE Plate Loaded Lat pulldown (grip overhand, just outside shoulder width, all reps SLOW, big stretch at top, hard squeeze at bottom, gets painful!)
    100 x 15
    100 x 12
    100 x 10

    Cable Pulldown using butterfly handle (to top of chest, again all reps slow, big stretch, hard squeeze)
    100 x 15
    100 x 12
    100 x 10

    Rack Deads (from 4th pin/just below knee) haven't done these in over a month or so, so I took it easy weight wise)
    135 x 20
    225 x 15
    315 x 15

    Barbell Shrugs (paused at top of each rep)
    135 x 15
    225 x 10
    225 x 10

    45lb plate shrugs x 15 x 15

    Hyper Extensions
    x 15
    x 15
    x 15

    PM Cardio: 20 minutes on elliptical at moderate to fast pace.

  13. #43
    RX MEMBER David Lees's Avatar
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    7/26/12 - Calves/Abs/Obliques/Erectors/Cadio

    AM BW: 198.2lbs
    AM Cardio: 1 hour fasted walking

    Standing Pin Loaded Calve Raise warmups
    50 x 20
    100 x 15
    150(stack) x 10

    Cybex Calve Sled
    BW (200lbs) + 180 x 15
    BW + 360 x 12
    BW + 450 x 10
    BW + 270 x 10
    BW + 90 x 15

    Seated Plate Loaded Calve Raise
    90 x 15
    135 x 12
    180 x 10
    225 x 10
    270 x 8 drop set to 135 x 10 drop set to 90 x 15

    Single Leg Calve Raises (off platform)
    BW x 15
    BW x 15

    Kneeling Cable Crunches with rope attachment
    100 x 34
    110 x 33
    110 x 33

    Hanging Leg Raises with twists
    x 25
    x 20
    x 15
    x 15

    Cable Oblique Twists/wood choppers (sets are for each side of body)
    30 x 25
    40 x 20
    50 x 20

    Seated Stick Oblique Twists superset with DB Side Crunches
    x 34 + 35 x 10 each side
    repeat
    repeat

    Hyper Extensions
    BW x 15
    10 x 15
    15 x 15

    PM Cardio: 10 minutes on elliptical at fast pace (had to cut session short because I was running late and had to get home.

  14. #44
    FREAK LANCE ADAM's Avatar
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    great log man! RESPECT!

  15. #45
    RX MEMBER David Lees's Avatar
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    Quote Originally Posted by LANCE ADAM View Post
    great log man! RESPECT!
    Thanks dude!

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