THURSDAY-LEGDAY-2-28-13

I got a great leg workout in this afternoon- smoked 'em! Similar to last week in that it was very focussed and controlled on everything. I'm still being careful of my inner thigh, so squats were close stance with toes straight on again. Here's what it looked like:

squat: 45-20; 95-8; 135-6; 225-6; 315-6; 405-6
1-leg step-up: 45-10; 95-12; 115-12,12
leg press: 270-20; 450-17
leg curl: 60-12; 90-12; 120-7
seated leg curl: 125-12 + hyper extension
calf press: 270-20; 360-15; 450-12,12,9

 

Wed., Feb. 27, 2013, Delts

Killer, quick pump in the delts this morning! I started a couple miutes before 9 and finished right at 9:30- fast paced! Here's what it looked like:

light laterals and cuff work
lateral raise: 10's-10,15's-10,20's-10,25's-10,30's-?-no rest / 15's-15,20's-10,25's-?-no rest /             15's-10,20's-10,25's-?-no rest
seated behind the neck press: 115-12; 135-10,7
incline rears: 30's-10; 35's-10; 40's-10; 45's-8
seated shrug: 50's-15; 60's-15; 70's-12 (just feel) + seated dumbel press: 60's-12

Tue., 2/26/13, Chest

The progress is coming nicely. I see new improvement all the time. Every day I do 1 weight session (usually 30-60 minutes), 20 minutes of cardio and 20 minutes of posing practice. This combo with my current diet is working well. Here's what the chest workout today looked like:

incline dumbell press- 6 sets working up in weight 10 reps each set til I could not get 10
machine fly- 3 sets increasing weight and intensity and drecreasing reps each set
dips- 3 rest-pause sets: 12,8,7 with 25 seconds rest between sets + 1 set cable press
pullover- 3 sets of 12 reps increasing weight each set but never reached true failure
....EXCELLENT PUMP

Sun., 2/25/13, Rest-day FOOD

Here is an example of what I'm eating (it is what I ate yesterday):

Meal 1:  11oz egg white (back to bed)
Meal 2:  1/4c greek yogurt; 1c oatmeal; 2 eggs; 1 banana; 1/2 apple
Meal 3:  5oz chicken (always breast); 200g sweet potato
Meal 4:  5oz chicken; 300g sweet potato; spinach salad; 1 tbs natural peanut butter
Meal 5:  5oz chicken; 1/2c oatmeal; orange
Meal 6:  about 10oz chicken; 300g sweet potato; broccolli
Meal 7:  10oz egg white

Fri., 2/22/13, Chest/Back

The pump was great today! I like the chest and back super-set workout:

Incline barbell press:       45-25; 95-12; 145-12; 195-10; 245-6
super-set with V-grip pulldown: 90-12; 135-12; 180-12; 225-9

flat dumbell press:                     50's-12; 60's-12;70's-12; 80's-12; 90's-10
super-set w/ seated cable rows: 120-12; 140-12;  160-9;   170-9; 180-10

wide pull-ups: 12, 10, 10
dips:                15, 12, ?

pull-over: 60-12; 70-10

Thursday-Legday-02/21/13

I got in a good leg workout today. Not too crazy, just very focussed. I'm still being very careful with a leg muscle that I pulled a few weeks ago (it's feeling good, just being careful.) Here is what it looked like:
Squats (done with a medium-close stance with toes pointed straight on, very slow and controlled):
   45-15; 95-10; 135-8; 185-6; 225-6; 275-6; 315-6; 365-6; 225-7
1-leg step-ups: 50's-10,10,8
leg extension: 90-20 + sissy squat; 135-10 + sissy squat
leg press: 90-20; 270-15; 450-12,10
seated leg curl: 110-12; 125-?
leg curl: 90-12+3; 135-? + 3 drop sets

Wed., 02/20/13, Shoulders/ Calves

I didn't have a huge workout today, because my delts were sore from back and chest training. So I really just picked an exercise to hit each angle and pumped it with blood- just 1 failure set each. Here is the whole workout:
bosu crunch: 30 + 10 twisting + vacuums; 20 + 10 twisting + vacuums; 20 + 10 twisting + vacuums
calf press: 90-20; 180-15; 270-15; 360-15; 450-13, 8, 11
seated calf: 90-15, 15, 11
cuff work (internal/ external cable stuff)
seated lateral raise: 10's-15; 15's-15; 20's-12; 25's-10,9,9
incline rears: 30's-15; 40's-12; 50's-8
seated behind the neck press: 95-15; 115-15; 135-10
shrugs (just feel): 135-20; 225-10,12,10,10

Mon., Feb. 18, 2013, BACK

Well, today is the 7th anniversary of my 1st bodybuilding contest (and over-all victory), the NASF Presidents Day Open. I was 18.

I got a great back workout in this morning. It was absolutely freezing, and when your body fat is down it is hard to stay warm. So, I did not take my hoody off until I was done and getting on the treadmill. Here is what it looked like:

3 sets bosu crunches; 3 sets hyper-extensions; 2 sets hanging leg raises
row: 45-15; 95-10; 135-10; 185-6; 225-6; 275-6
wide pulldown: 160-10; 180-10; 200-9
seated close under grip row: 150-10; 170-10; 190-7
close under grip pulldown: 160-8; 180-8; 200-10

WEEK # 5, Sat., 02/16/13, Progress Report

This morning the waist is 30 1/4" and I'm weighing 179 1/2 lb. At 8 weeks out, I'm stoked about my shape- right on!

Fri., 02/15/13, Chest and Back

This is the first week of this (having a second workout for chest and back) and I really liked it today. I didn't go crazy on anything- just got an excellent pump! This is what it looked like:

incline barbell press: 45-30; 65-15; 95-15; 125-10; 155-10; 185-10; 215-9
super set with rows: 45-20; 95-15; 135-10; 185-6;    205-6; 225-6;   245-8

machine fly: 150-12; 180-12; 210-7

rope straight arm pulldown: 140-11,9,?

dips:                                          15,         12,  12+3
super set with seated row: 160-10; 170-10; 180-8

pullover: 60-12; 70-7 + v-grip pulldown: 180-10 + flat dumbbell press: 65's-11

Thur., 02/14/13, Legs

I got a good leg pump on this lovely Valentine's Day. I hope everyone out there did too. This is what I did:
 5 sets of seated leg curls (warm-up then progressively heavier);
1 set lying leg curl to failure;
2 sets of standing leg curls;
3 light feel sets of squats;
3 sets of leg extension (reps 15-20);
3 sets of 1-leg extension;
1 set leg extension (12 reps);
3 sets of dumbbell step-ups (progressively heavier);
3 sets of sissy squats with 2 sets of leg extensions between sets;
3 sets of Smith machine step-ups (sets of 6 reps progressively heavier)

That's a LOT more volume than I normally do, but the intensity was way lower. I was just chasing a crazy pump.

2/13/13, DIET

meal 1: oatmeal/ chicken breast/ apple
meal 2: chicken and L-arginine (pre-workout)
postworkout: 50g whey isolate/ branch chained aminos
meal 3: chicken/ sweet potato
meal 4: chicken/ sweet potato
meal 5: chicken/ oatmeal
meal 6: brown rice/ chicken chilli: chicken breast, tomatoes, beans, spices (it was good, I wanted to eat the whole pot but limited myself to a bowl containing about 70g carb/ 35g protein/ 5g fat)

Tue., 02/12/13, Chest

So here is chest day with Levi. Nothing out of the ordinary, just basic effective exercises:
incline dumbell press: 20's-20; 35's-12; 50's-10; 60's-10; 70's-10; 80's-10; 90's-10; 100's-8
flat dumbell press: 70's-12; 80's-8
dips: 10+4+3+3+3+4+2 (about 5 seconds rest between)
pull-over: 60-12; 70-10; 80-8
bench press (just feel): 95-10; 115-10; 135-12

MON., 11/02/13, BACK

I got in a great back workout this morning. It was just back, no biceps- not too much volume, just get in, get it done and get out. Here's what it looked like:
3 bosu crunch super set with hyperextensions + stretching
wide grip pull-ups: 12,12,12,12,10
bent over rows: 45-12; 95-12; 135-12; 185-12; 205-10
V-grip pulldown: 135-12; 180-12; 225-7

Sat., 2/09/13, Arms

I'm changing my split a little to allow for more adequate recovery. I have not quite been getting it the last few weeks, and my body is telling me- neck, back, hips, knees, elbows...just about everything- "time to cool out."  So, how does this work while getting into the best shape of my life in the shortest amount of time? This is what I'm thinking: Monday- back; Tuesday- chest; Wednesday- shoulders and calves; Thursday- legs; Friday- chest and back; and Saturday- arms. This will give me a little more stimulation in the bigger groups by hitting chest and back twice, but won't hit it all as often as my 4 day split. We shall see.
I got in a great workout this morning. Here is what it looked like:
5 sets of seated dumbell curls super setted with french presses
3 sets of hammer curls super setted with 1-arm seated extensions
3 sets of concentration curls
3 sets of 1-arm reverse grip pushdowns

 

Fri., 02/08/13, Shoulders/Calves

Today I got in a good workout:
seated laterals: 10's-10; 15's-10; 20's-10; 25's-10; 30's-10; 35's-8
seated dumbell press: 50's-15; 60's-12; 70's-8
incline rears: 35's-14,11,9
seated dumbell shrug: 50's-20; 75's-15; 100's-15+ drop
single calf press: 90-20,20,20,18,15,12 (THEY WERE PUMPED!)

THURSDAY, 02/ 07/ 13, LEGS

I did a short, fairly low intensity workout this morning- just letting my body recover, because it's been wearing down on me. Everything was slow, controlled and focussed in the muscle. Here is what it looked like:
squats: 45-20; 95-20; 135-20; 225-20; 315-13
leg extension: 90-20; 120-13,?
leg curl: 75-15; 90-12; 105-6+3
20 minutes treadmill
20 minutes posing
EAT

Wed., 01/06/13, Back and Bi's

Killer pump this morning! Everything was very focused and intense. I paid close attention to keeping the weight in the muscle, not just moving it from point A to point B. Here is what it looked like:
abs first with some machine crunches, vacuums and thorough stretching
warmed the lats with light pulldowns: 80-15; 110-10; 140-8
wide pull-ups: 12,12,12,9+3
incline bench face-down dumbell row: 50's-12; 65's-8
seated under hand grip rows: 150-8
close under hand grips pulldowns: 180-10,8,?
preacher curl: 50-10;70-10;90-7
high cable curl: 60-12,?,?
hammer curl: 50's-6;30's-10; 20's-14

Tue., Feb. 5, 2013, Chest/ Tris

Killer pump this morning! I did barbell incline presses for the first time in well over a year (maybe 2 years.) It felt good. I haven't been doing them because of my shoulder, but it felt good today. I did not go very heavy on anything- just focussed on the muscle. Here's what it looked like:
incline press: 45-20; 65-15; 95-12; 115-12; 145-12; 165-10; 195-10, 5+fail
machine fly: 150-12; 170-9
flat dumbell press: 75's-9,8
cable cross-over: 60-14; 70-10
pull-over: 60-12; 70-9
pushdown: 120-15; 160-12; 200-6
seated over head triceps extension: 110-9
lying-cross-face triceps extension: 20-12,9,6
PUMPED!!!

Mon., 2/04/13, Calves and Shoulders

Saturday I took measurements: 182lb. and 30 1/2" waist. I have lost 4 lb. and a half inch off my waist since I started 2 weeks ago- making good progress.
Today's workout was broken up into 2 small workouts due to my personal training schedule. I did abs and calves by themselves and shoulders by themselves later.
Here's what my diet looks like right now (yesterday):

35g whey protein
chicken breast; oatmeal; apple, honey
chicken; brown rice; black beans; 1/4 avocado
35g whey protein, bcaa's; sweet potato
chicken; oatmeal
93% lean ground beef; red potatoes
chicken
(About 280g protein, 300g carb and 65g fat- just under 3000 calories)

Fri., 2/01/13, Chest/ Tri's

I got an excellent workout this morning. Here's what it looked like:
3 tri-sets of bosu crunches, twisting bosu crunches and vaccuums
incline dumbell press: 20's-20; 35's-15; 50's-12; 65's-12; 80's-10; 90's-10; 100's-9
flat dumbell press: 70's-10; 80's-10
Free-Motion cable press: 50-15; 70-10
dips: 12
pullover: 60-12; 75-11
lying triceps extension: 50-10; 70-10; 90-10; 110-10
seated cable triceps extension: 100-15; 120-6
dips: 20,13