Aggression's Journey to the Stage

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    Aggression's Journey to the Stage


    Been training hard since December for my first bodybuilding show that falls on October 24, 2009. Started in October at 183lbs after a mini-cut. Currently, 5/7, I'm up to 227lbs, fresh in the morning. I don't have a target weight, yet I'm just bulking up cleanly until its time to get into contest prep.

    I'll post up my current workouts from this past week, and tonight I'll smash shoulders and calves. Come aboard. It gets wild ....

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    5/3

    Quads:
    Leg Ext: 4 x 15-20 (1s squeeze at top)
    Power Squat: 4 x 7-12 (4ppsx7) *done facing the machine
    Walking Lunges: 2 sets (100lbs)
    Walking Lunges: 1 set (exaggerated lunge w/ no weight)
    Vertical Leg Press: 3 x 10-12 (4ppsx10)
    Barbell Squat: 2 x 20,21 - buried (135)

    Calves:
    Standing Calf Raise: 4 x 10 (400x10)
    Standing Calf Raise: Triple Drop Set (400x10,300x5,200x5,100x8)

    5/4

    Chest:
    Pec-Deck: 4 x 12-15
    Flat DB Press: 4 x 7-10 (100sx7)
    Incline SM Press: 3 x 6-12 (245x6)
    Incline SM Press: 1 x 6 (135x6) *5s up, 5s down
    Cable Fly: 3 x 8-10 (60x8)
    Dips: 3 x F (BW)

    Traps:
    Standing HS Shrug: 3 x 12 (315x12)
    Seated HS Shrug: 3 x 12 (225x12)

    Abs:
    Hydraulic Machine Rope Crunches: 3 x 20,20,15
    Ab Bench Weighted Crunches: 3 x 12 (+10lbs)

    5/5

    Hamstrings:
    Seated Leg Curl: 3 x 10-15 (160x10)
    Sumo-Stance SLDL: 3 x 10 (80sx10)
    Glute Isolator: 3 x 10

    Back:
    Lat Pulldown: 4 x 8-12 (205x8)
    HS Bent-Over Row (on HS shrug machine): 3 x 10 (315x10)
    Reverse Grip Seated Cable Row w/ Lat Bar: 3 x 10
    HS Single-Arm Row: 3 x 8-10 (4ppsx8)
    Deadlifts: 3 x 8-10 (315x8)
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    5/7


    8pm - TRF 08753

    PreWorkout: Pump+Nitro

    Calves:
    Seated Calf Raise: 4 x 10
    Single-Leg Horizontal Calf Raise: 3 x 10
    Smith Machine Calf Raise: 3 x 10

    Deltoids:
    HS Press: 3 x 5-15 (315x5)
    HS Press: 1 x 4 (135) *4s up, 4s down
    Front Barbell Raise: 3 x 12 (60x12)
    Standing Lateral Raises: 3 x 10-12 (40sx10)
    Bent Over Cable Raises: 3 x 12
    Machine Shoulder Press: 3 x 10-15 (205x10)

    Torrent+Nitro PWO
    •   
       

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    You know i'm in, just don't expect me to always be posting on your log here and at The Forvm =p
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    Quote Originally Posted by TheDarkHalf View Post
    You know i'm in, just don't expect me to always be posting on your log here and at The Forvm =p
    Ha, understood brother. It'll be the same thing anyway.



    Supplements in the current rotation:
    Pak
    Omega
    EAA Stack
    Pump
    Intra-Aid
    Torrent

    *6 week TEST/M-stak cycle coming VERY soon ..
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    5/8


    8pm - TRF 08753

    PreWorkout: Pump+Nitro
    Intra: Intra-Aid + Carb Max

    Biceps:
    Preacher Bench EZ Bar Curl: 3 x 10 (95x10)
    Incline DB Curl: 3 x 8-10 (35x8)
    Flat-Bench Cable Curl: 3 x 10
    Standing Preacher Bench DB Hammer Curl: 3 x 10 (35x10)

    Triceps:
    Rope Pushdowns: 4 x 10-12
    DB Kickbacks: 3 x 12 (25x12)
    Overhead Machine Extension: 3 x 8-10 (250x8)
    Single Arm Cable Pressdown: 3 x 10

    Abs:
    Machine Leg Raises: 4 x 15

    Torrent+Nitro PWO
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    5/10


    10:30am - Jersey Shore Fitness 07720

    PreWorkout: Pump+Nitro w/ Intra-Aid

    Quads:
    Leg Press: 3 x 6-20 (8ppsx6)
    Power Squat: 3 x 8-10 (4ppsx8)
    -- super set w/ --
    Sissy Squat: 3 x 10
    Single-Leg Machine Press: 3 x 10 (200x10)
    Leg Extension: 3 x 12 (120x12)
    Barbell Squat: 1 set (135x36)

    Calves:
    Seated Calf Raise: 4 x 8-10 (4platesx8)
    Donkey Calf Raise: 1 set (100x30)

    Torrent+Nitro PWO
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