[aefx2387]

Sick workout for being at work til 130 in the morning and getting up at 8 for this mornings workout. Got some powerfull in so i took 3 pre-bed and slept like a baby. Took 3 Powerfull pre-workout after almost a 6 week lay off and had crazy focus in the gym this morning and the killer mindset was there. Killed back and still making gains in strength. Hamstring felt good so I warmed up with 135 on SLDL and felt no pain so went with normal poundage. Tried to stay with an overhand grip on SLDL but lost my grip before the last rep on 205 so I switched to under-over, switching hands for the next 2 sets, felt weird since i always go left under and right over, but after the first rep all was good especially with Linkin Park blasting through my headphones. Kept my rep tempo slow and controlled on leg curls, went through full range of motion and focused on getting a stretch at the bottom of the movement.

Wide Grip Overhand Pulldowns - 6 sets
Seated Cable Rows - 4 sets
DB Deads - 3 sets
SLDL - 4 sets
Lying Leg Curls - 3 sets

[aefx2387]

5 + 3 weeks out
Weighing 148.8

[snagency]

Looking good man. Cuts are coming in nicely. Back & hams are looking dialed. Finish these last few weeks strong!

[aefx2387]

Had an awesome workout this morning. Upped the reps so definitely happy with that. Used the cambered curl bar, not sure how much it exactly weighs but curls felt heavier than when I normally do them with an olympic bar. Hit some poses between sets and its crazy how 3 days of rest for the legs make a difference in how they look. Saw pics from the Cape show last night, i'm so pumped and ready for the final push, nothing is gonna stop me now.

Military Press: 6 sets
Shrugs: 4 sets
Side Laterals w/ Cable: 3 sets
Barbell Curls w/ camber bar: 4 sets
DB Curls: 3 sets

HIIT on the Arc Trainer, 5 min warm up, 17 sprints, 3 min cool down

[aefx2387]

Originally Posted by snagency

Looking good man. Cuts are coming in nicely. Back & hams are looking dialed. Finish these last few weeks strong!

WORD!!

[aefx2387]

Awesome leg workout today. I love walking lunges w/ db's! Killed it on leg press so reps were on the low side with squats, just made sure to get deep into the hole and explode out.

Leg Press: 6 sets
Squat: 4 sets
DB Sumo: 3 sets
Walking Lunge: 2 sets
Standing Calf Press: 4 sets

[aefx2387]

10/14
Awesome workout this morning. 2 more weeks left on my gym membership and then im moving to a gym a similar distance from my house but with dumbbells up to 200 lb and much more bodybuilder friendly. For a gym that calls themselves judgement free they sure do have a lot of rules to discriminate against a certain type of people. Plus I need more weight to crush PR's!!! Very happy w/ db bench cause my flat bar and db bench has always sucked, so to get the 80's for 2 sets of 7 with controlled reps was awesome!

Flat DB Press: 50/12, 60/12, 75/8, 80/7/7/6
Mid Bar Press (15 degree angle): 125/10, 145/6/6/6
Incline DB Fly: 40/10/10/7
Tricep Press: 110/10, 145/8/7/6
Lying DB Ext: 30/8/6/7

10/15
Stadium sprints, 1/4 mile jog, 17 sprints, cool down walk up and down the staidum stairs.

Sprints are getting harder to do, starting to fatigue after the first half. I actually found that if I hold my breath for the first 5-10 seconds I was able to go harder, I never noticed how much energy breathing during a sprint can consume.
I'm sweating profusely just sitting here typing this, maybe I found the right mixture to thermogenic blueberry oatmeal pancakes I am getting pumped for this upcoming show, ready to redeem myself for this past spring.

[aefx2387]

Messed up and did overhand lat pulldowns, low body fat levels must be effecting my brain. Now I understand why my rack pull up numbers went down. Focused on a slow negative with a pause at the top and bottom of the movement, back and hams were smoked! The pad on seated leg curls causes a lot of pain on my quads so i'm dropping those for the rest of the prep.


Wide Grip Overhand Lat Pulldown - 6 sets
T Bar Grip Row - 4 sets
Rack Pull-up - 3 sets
Lying Leg Curl - 4 sets
Single Leg Curl - 3 sets

25 min on treadmill @ 3.7 mph and 4.5% incline

[aefx2387]

28 and 14 days out!
Weight: 147.8 (-1)
Waist: 29.2 (-.3)
Chest: 1 mm (-1)
Waist: 3mm (-1)
Quad" 6 mm

Getting pumpeddddddddd. The anticpation between getting back on stage and getting back on the field to make a run at the league championship (we lost in the semi's by 2 points last year) is killing me. Had a solid workout today, strong all the way to the end. Moved the weight with control and a slow negative. Killed it on sprints and hit some poses, NPC style with choosing which side chest and side tricep to display.

Side Laterals - 15/12/12, 20/8, 25/6/5/4
Push Press - 95/10, 105/8/8/8
Front Raise w/ bar - 30/10/8/8
Incline DB Curl - 20/12, 25/10, 35/7/6
Cable Curl - 95/6/6/6

HIIT on Arc Trainer, 5 min warm up, 17 sprints (15 sec all out @ 5% incline + level 30), 3 min cool down

[aefx2387]

Solid workout today. Upped weight and reps from last week and kept with good form. Decided to take out bar step lunges, they just feel awkward and i feel I can hit my legs much better with db lunges. 13 days out!

Leg Extensions - 6 sets
Front Squat - 4 sets
Leg Press - 3 sets
DB Walking Lunges - 2 sets
Seated Calf Press - 4 sets

25 min on treadmill @ 4.5% incline and 3.7 mph

[aefx2387]

Awesome workout today despite getting stuck with the thick bar in the gym. Got an awesome pump in the upper body and finished strong. Happy with the increase in reps on underhand pressdowns and uneven pushups. Elbow started to act up during incline dumbbell and still feeling a bit of pain, tomorrows a HIIT day so it should be all good after tomorrow.

Flat Bench w/ thick bar- 6 sets
Incline DB - 4 sets
Uneven Pushup - 3 sets
DB Extension - 4 sets
Underhand Pressdown - 3 sets

[snagency]

Looking good in here Sergio. Sometimes it's good to switch up to that thicker bar for a change anyway - I love change!

[aefx2387]

Originally Posted by snagency

Looking good in here Sergio. Sometimes it's good to switch up to that thicker bar for a change anyway - I love change!

Change is great! Taking some pics for Joe tomorrow night so he can put together my peak week plan!

[aefx2387]

Awesome leg workout, legs were fried by the end of the workout and had a killer pump. 8 days out!!!

Squat - 6 sets
Leg Ext - 4 sets
Hack Squat - 3 sets
Step Ups - 2 sets
Standing Calf Press - 4 sets

[snagency]

Peak Week time! YEAH! Let's do dis!

[aefx2387]

Peak week started up as of yesterday.
Feeling pretty solid even with cals being dropped down other than energy being a bit up and down. Hitting it hard so I plan on bringing my best this saturday and its just gonna get better in 2.75 weeks at the Yorton.

[aefx2387]

Last day in the gym today. Going to spend tomorrow resting and starting the carb up. I'll be updating with pics on saturday. Its almost go time!