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  1. #16
    RX MEMBER thecoderbro's Avatar
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    5 weeks out, no pump... (that’s a surprise haha)


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  2. #17
    RX MEMBER thecoderbro's Avatar
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    34 Days Out:

    Fun story before I get into what I did for Back/Biceps today. A dude, who was about 140lbs soaking wet screamed at me at the top of his lungs for not wearing a mask inside the gym, KEEP IN MIND that my gym has a top of the line air filtration system and does not require anyone to wear a mask while inside. This dude was being a Karen, also keep in mind that I was not within 6 feet of him... So I think that the paranoia is running wild. I did not retaliate with words on this guy, I just stared at him like the dumbass that he was, until he got in his car and drove off like a mad man... Workout at 1am and get the 1am crowd I suppose.

    Anyways, back to training... I'm 34 days away from my first show and I'm going to stop judging myself, every flaw in my physique is front and center in my eyes, and despite a coach who is happy with my progress... I'm not 100% on how I look, but I think that is normal for some people.

    For this last month of training my emphasis is going to be balance, focusing on moderate-heavy weight, while staying injury free. Since I had to mix in cardio, I tried a new tempo tonight where I did 2 back exercises followed by one bicep exercise (then I repeated)... Here was the workout:

    Pull-ups (3x)
    Lat Pulldown (3x)
    Hammer Curls (3x)
    One Arm Rows (3x)
    Seated Rows (3x)
    EZ Cable Curls (3x)
    Rope Rows (3x)
    Back Extensions (3x)
    BB Curls (2x Failure)

    Rope Crunches (3x)
    Leg Raises (3x)

    30 Minutes of Cardio on Elliptical (Light Pace, only getting my heart rate to 145bpm)

  3. #18
    OLYMPIAN CHILDOFGOD's Avatar
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    cool to see u doin' 4 back workouts and 4 bis workouts. plus doin' only 3sets is great. how many reps do u do, if i may ask?
    MY LORD OF LORDS!!!

  4. #19
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool to see u doin' 4 back workouts and 4 bis workouts. plus doin' only 3sets is great. how many reps do u do, if i may ask?
    For Pull-ups I'll do sets of 20+... Everything else, I aim for 6-12 reps Just building metabolic muscle.

  5. #20
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by thecoderbro View Post
    For Pull-ups I'll do sets of 20+... Everything else, I aim for 6-12 reps Just building metabolic muscle.
    Man after my own heart!! Pullups FTW!! #pullupsarebadass #pullupsareboss #hashtagsdontworkherelol
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  6. #21
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Man after my own heart!! Pullups FTW!! #pullupsarebadass #pullupsareboss #hashtagsdontworkherelol
    I've definitely noticed them help widen my physique. So I open up every back workout with them, the only reason that I reduced my sets is because my coach added more cardio post-workout and I'm carb depleted lol.

  7. #22
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by thecoderbro View Post
    I've definitely noticed them help widen my physique. So I open up every back workout with them, the only reason that I reduced my sets is because my coach added more cardio post-workout and I'm carb depleted lol.
    I attribute frequent pullups to my own freak level back development! They are awesome and were a total game changer once I mastered them. I do them 2-3x per week usually right after bench to stretch everything out again post-cheater arch LOL.

    .
    Last edited by Sunnyday; 07-13-2020 at 05:31 PM.
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  8. #23
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I attribute frequent pullups to my own freak level back development! They are awesome and were a total game changer once I mastered them. I do them 2-3x per week usually right after bench to stretch everything out again post-cheater arch LOL.

    .
    Welp, looks like I'm going to be doing more of them, now that CA has closed the gyms again lol.

  9. #24
    RX MEMBER thecoderbro's Avatar
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    33 Days Out


    I tend to leave my politics to myself, however... as a law abiding tax payer, I can no longer comply with tyranny, while Small Business Owners and Independent Contractors are deemed "Non-Essential" and losing their livelihoods. I'm going to continue to go to the gym (that happens to be in a county that will not comply with Gavin Newsome) while maintaining safe social distancing practices and being respectful to my fellow man.

    Now that that is out of the way, the gym that I went to has some different equipment, so I had to mix up my leg day a little bit, but I still got a killer workout in:

    Leg Extensions (5x)
    Lying Leg Curls (5x)
    Leg Press (4x)
    Smith Machine Squat (4x)

    Side DB Bends (3x)
    Body Twists (with Plate) (3x)

    30 minutes on the Elliptical (keeping heart rate between 140-150bpm)

  10. #25
    OLYMPIAN Sunnyday's Avatar
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    My heart broke when I heard the news that the gyms and other businesses out there are closing AGAIN. If that happens here I will have to leave my family and temporarily move to an area that deems gyms essential. I lost the ability to walk when our governor pulled that nonsense. I refuse to lose it again.

    Hope you can fly under the radar and keep training.
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  11. #26
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by Sunnyday View Post
    My heart broke when I heard the news that the gyms and other businesses out there are closing AGAIN. If that happens here I will have to leave my family and temporarily move to an area that deems gyms essential. I lost the ability to walk when our governor pulled that nonsense. I refuse to lose it again.

    Hope you can fly under the radar and keep training.

    The good news is... Ventura and OC aren't playing that game for a second time around, they're still being safe and checking temps as people enter into the gyms and things of that nature. I've got multiple training options, so I'm gtg for the next month .

    I've been prepping for this show during a pandemic, mainly to see if it was possible lol.

  12. #27
    RX MEMBER thecoderbro's Avatar
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    32 Days Out


    Today, I woke up a little early, so I decided to train a little early This morning I did a shorter/more-intense shoulder workout in the backyard with some dumbells, followed by a little bit of tricep work. Tonight, I'm going to do more intensive abs mixed with 30 minutes of cardio. Below was this mornings workout:

    Side DB Raises (6x)
    Rear DB Raises (5x)
    Front DB Raises (5x)

    Rubber Band Extensions (3x)
    Closed Grip Pushups (3x)

    Rickson Situps (3x)

    Here is a check-in video of my quarter turns... I really need to tap into my military days (though i was the kid who legit couldn't march )

    Quarter Turns - Instagram Video

  13. #28
    RX MEMBER thecoderbro's Avatar
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    31 Days Out


    Down to 115 carbs per day and my energy is feeling not so great, however, I feel like my strength is where I need to to be, and I think that my physique will be the best I can get it (for my first show).

    Today's workout (Chest/Triceps):

    Incline DB Bench (3x)
    Incline Hammer Strength Machine (3x)
    Flat Smith Bench (3x)
    Dips (3x)
    Butterfly Machine (3x)

    Rope Pushdowns (3x)
    V-bar Pushdowns (3x)

    10 Minutes of Cardio (My body told me to fuck off lol)

  14. #29
    RX MEMBER thecoderbro's Avatar
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    30 Days Out

    I woke up a little early and decided to mix things up with 5 sets of pushups and crunches before eating breakfast. I’m gonna go back to sleep for a few hours now. Back/Bicep Workout in a few hours




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  15. #30
    OLYMPIAN CHILDOFGOD's Avatar
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    lookin' good and keep up the great work
    MY LORD OF LORDS!!!

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