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Thread: From Strongman to Physique...
07-18-2012, 01:35 PM #1
From Strongman to Physique...
Time for a change!
Started competing as a lightweight(<231lbs) strongman in November 2008, gathered quite a few trophies, been to nationals, but time to switch gears. Many more opportunities for me in MPD and natural BB.
I have followed the anabolic diet during competition season to stay close to 231, am continuing this approach with slight modifications- only 1 day of carbs and all clean food now.
Cardio is being done 4-5 days/week, generally 20 minutes of stairmaster now. Weight training is done pretty much instinctively.
I am 6'2" and turning 24 years old at the end of this month. I'm probably looking at 210 contest time, April 2013.
From 2008-2010 I trained literally ZERO chest. Got some work to do there.
That's about it...
Last edited by ushock; 07-18-2012 at 01:36 PM.
07-18-2012, 01:42 PM #2
Today was shoulders and some triceps.
DB lateral swings- 25lbx35, 45lbx35, 50lbx25, then grabbed 20lbs and did one set of full side laterals to failure.
Incline bench rear delt swings- 20lbx35, 25lbx35x2 sets
Seated cable shoulder press- First time doing this, did 4 sets adding weight on each, 20 reps on all sets.
Rear delt machine- 85lbx35x3 sets
Underhand grip pushdown- 50lbx15x3 sets
Pushdowns using the pad on assisted pull up/dip machine- 70x30, 55x25
And done. Cardio tonight will be a light 20 minutes 10 elliptical, 10 incline treadmill.
07-20-2012, 06:23 PM #3
Off yesterday, calves, chest and triceps today.
45 degree leg press calf raise- 2 platesx15, 3 platesx15, 4 platesx15, 5 platesx15, 6 platesx15
Seated calf raise- 2 platesx12x3 sets with 20 sec deep stretch between sets
Incline hammer strength- weight per side- 45x10, 70x10, 90x10, 115x10, 135x10, 145x10, 160x9
Incline twist and press- 40x15, 55x12
Low incline DB bench- 70x12x3 sets
Cable crossover- 15x15, 20x15, 30x15, drop to 20x20
Chest press machine- 50x15, 70x15x3 sets
Rope pushdowns- 20x25, 30x20, 40x15x3 sets
20 min elliptical
07-21-2012, 07:45 PM #4
Lying hamstring curls- 70x20, 85x12, 110x8, 120x8, 130x8, 140x8, 150x8
Front squat- 135x8, 185x8 shoulder injury bugging me so axed this exercise.
Hack squat- 2 platesx10, 3 platesx10, 2 platesx10x4 sets short short rest periods.
Barbell lunges- 95lbsx20x2 sets
Stiff leg deadlifts on Sorinex Hurricane- 1 platex15, 2 platesx15x3 sets
Hyperextention- 1 set 15 reps with 40lb med ball, 15 bodyweight.
07-22-2012, 09:02 PM #5
Just finished up back and biceps.
One arm suitcase barbell rows- 25x12, 50x10, 75x8x3 sets.
Pull ups- 12, 8, 7
Smith machine barbell rows- 135x10x2 sets, 185x10x3 sets rest pause on the last for another 10.
Straight arm pulldown- 27.5x12x7 sets.
Cable curls- 45x15x3 sets.
Barbell curls- 65x12x3 sets drop to empty bar on last for 20.
On elliptical now for 20.
07-23-2012, 04:19 PM #6
Shoulders and triceps
Partial side lateral swings supersetted with full side laterals- 40x20/20x15x3 sets.
Rear delt machine- 85x30x4 sets
Bradford press- 45x10, 65x10, 85x10
Front DB raise supersetted with DB press- 25x10/25x15x2 sets
Overhead cable extention- 30x20x2 sets
One arm rope pushdown- 20x20, 30x12x3 sets
Abs and 20 minutes cardio tonight.
07-24-2012, 02:02 PM #7
Lying leg curl- 160x10x3 sets with 10 partials after last set.
Leg press- 3 platesx20, 4 platesx20, 5 platesx20, drop to 3x20 again.
Single leg press- 2 platesx30, 3 platesx25
Teardrop leg extention- 4 sets of 15, 1 set of 30
Seated single leg curl- 50x20, 70x20
DB stiff leg- 30x20, 50x20
07-25-2012, 02:45 PM #8
Incline DB press- 25x40, 45x12, 65x8, 85x8, 110x8x2 sets
Incline hammerstrength- 1 platex15, 2 platesx12x4 sets
Single arm cable crossover- 15x10x7 sets
Incline barbell- 135x20, 185x8, 135x10,4
Chest press- 140x15, 115x20x2 set
Pecdeck- 3 sets to failure with partials
20 min step mill and some abs tonight
07-26-2012, 03:18 PM #9
This morning I did calves back and biceps-
Leg press calf raise- 6 platesx15x4 sets
Seated calf raise- 2 platesx20x3 sets
DB row- 30x15, 60x12, 100x8, 150x8x3 sets
Cable row- 70x15x3
Wide grip pulldown- 120x12x2 sets
Underhand machine rows- 145x15, drop 3 times
Hammer curls- 30x10, 35x10, 40x10
Ez bar 21's- 50x3 sets
DB isolation curls- 20x15x3 sets
On step mill now for 20, another 20 on elliptical tonight.
07-26-2012, 03:42 PM #10
Damn, putting in WORK bro! Nice job! That's quite the transition moving from SM to MPD. Best of luck with everything...
07-26-2012, 04:30 PM #11
Thanks man. Its definitely a different world, my joints and lower back have never felt better though. Hopefully see you at some shows in '13.
07-27-2012, 11:43 AM #12
Shoulders and triceps this morning-
Rear delt swings- 20x50, 30x50x2 sets
Hammerstrength shoulder press- 35x15, 60x15, 85x12, 100x10, all the way back down to 35x15
Barbell front raise- 30x15, 40x15, 50x15
Seated side raise- 20x20x3 sets
Side lateral machine- drop set of 90x15, 70x15, 50x15
Across body DB extention- 25x15, 35x12, 40x10
Cable tricep kickback- 10x20, 12.5x20, 15x15
Going to train some clients and eat some meals, legs tonight since I won't have time this weekend to get in the gym.
07-27-2012, 09:06 PM #13
Quick leg pump between clients-
Seated leg curls- 50x30, 90x15, 150x6, 90x15, 70x15 and 25 partials
DB stiff legs- 25x20, 45x20, 70x20
Hack squat- 1 platex20, 2 platesx15x3 sets
Walking lunges- 2 sets of 12
This was done under 20 minutes, no rest between sets, 1 minute tops between exercises.
07-30-2012, 12:57 PM #14
National chest day-
Incline DB bench warm ups to 75x25
Incline hammer strength- 45x15, 70x12, 90x12, 115x12x3 sets
Incline twist press- 50x12x3 sets
Cable chest press- 17x15, 22x12, 32x10, drop to 17x15
Cable crossover- 15x12, 20x12x7
Chest press drop set- 145x9, 85x9, 55x9
Reverse grip pushdown- 30x20, 40x15, 50x10
Manual extentions- 3 sets of 12
Abs calves and cardio later.
07-30-2012, 02:55 PM #15
Standing calf raise- 3 platesx15x5 sets
Seated calf raise- 2 platesx20x3 sets
Bodyweight donkey calf raises- 40 on each leg, 40 with both
Lat pulldown crunches- 20x20, 27.5x20, 35x20x2 sets
Knee raises- 4 sets of 15