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  1. #1
    RX MEMBER ushock's Avatar
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    Default 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.

  2. #2
    RX MEMBER ushock's Avatar
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    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.

  3. #3
    RX MEMBER ushock's Avatar
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    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

  4. #4
    RX MEMBER ushock's Avatar
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    Leg day.
    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.

  5. #5
    RX MEMBER ushock's Avatar
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    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.

  6. #6
    RX MEMBER ushock's Avatar
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    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.

  7. #7
    RX MEMBER ushock's Avatar
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    Legs
    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

  8. #8
    RX MEMBER ushock's Avatar
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    Chest day
    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

  9. #9
    RX MEMBER ushock's Avatar
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    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.

  10. #10
    RX MEMBER David Lees's Avatar
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    Default

    Damn, putting in WORK bro! Nice job! That's quite the transition moving from SM to MPD. Best of luck with everything...

  11. #11
    RX MEMBER ushock's Avatar
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    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.

  12. #12
    RX MEMBER ushock's Avatar
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    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.

  13. #13
    RX MEMBER ushock's Avatar
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    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
    Squat- 135x20
    This was done under 20 minutes, no rest between sets, 1 minute tops between exercises.

  14. #14
    RX MEMBER ushock's Avatar
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    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.

  15. #15
    RX MEMBER ushock's Avatar
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    Default

    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

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