Pre-Contest Weekly Log

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    Pre-Contest Weekly Log


    I'm training for my first contest which will be the NPC Warrior Classic in Northern Colorado. I'll be posting my workout logs for each week, as well as any changes to my diet, my use of supplements, and how I feel. Once I get a little closer to the show I'll also be posting some progress pics for some critique and recommendations concerning appearance.

    My Diet: So far so good. I haven't missed a meal in the 3 weeks of strict dieting, and my goal is to not miss one at all. I'm also not allowing any "cheat" meals as I'm trying to stay as clean as possible. 10 weeks to go! I'd guess that my bodyfat is already around 8-9%. The serratus muscles are clearly defined, as well as striations in my chest and shoulders. Beginning 6 weeks out from the show I'll cut carbs back to about 50g per day and begin using a fat burner. I'm looking into Enhanced Body Formulation's Adipose Annihilation Vol. 2 as my fat burner as I've heard good things and I'm hoping for a free bottle to use in this log! Hopefully I'll be able to shred down to about 3% BF when I get on-stage.

    My Meals:

    6:00 a.m. – Protein Shake + 1 glass of water
    i) 2 scoops whey protein
    ii) 3/4 cup steel rolled oats
    iii) 2 tablespoons peanut butter
    iv) 1 tablespoon olive oil
    v) 2 cups whole milk

    8:00 a.m. – “Breakfast”
    i) 4 eggs
    ii) 1 bagel/2 pieces toast/2 cups oatmeal
    iii) 1 piece fruit
    iv) 1 glass of natural, HFCS-free juice
    v) 1 cup of green tea

    9:30 – Workout

    11:30 – Post-Workout Shake
    i) 2 scoops whey protein
    ii) Ύ cup oats
    iii) 1 cup skim milk

    1:00 p.m. – “Lunch”
    i) 1-2 fish fillets
    ii) 2 cups rice
    iii) 1 cup frozen vegetables
    iv) 1 glass juice
    v) 2 glasses of water

    4:00 p.m. – Snack
    i) 12 oz chicken breast
    ii) 2 cups brown rice
    iii) 1 piece fruit
    iv) 1 glass milk
    v) 2 glasses of water


    7:00 p.m. – “Dinner”
    i) 10 oz lean beef
    ii) 1 large baked/sweet potatoe
    iii) 1 cup of frozen vegetables
    iv) 1 glass of milk
    v) 1 glass of juice
    vi) 1 glass of water

    9:00 p.m. – “Pre-bed shake”
    i) 2 scoops whey protein
    ii) ½ cup oats
    iii) ½ cup cottage cheese
    iv) 2 tablespoons olive oil
    v) 1.5 cups milk

    Approved snacks:
    i) Vegetables of any kind (dressing ok for 1st 10 weeks)
    ii) Nuts
    iii) Tuna fish sandwiches
    iv) Fruits
    v) Potatoes


    My Split:

    Sunday - Back Leg (Hamstrings & Calves)
    Monday - Chest & Triceps
    Tuesday - Back and Biceps
    Wednesday - Rest/Cardio/Light Ab routine
    Thursday - Front Leg (Quads)
    Friday - Shoulders & Full Arm
    Saturday - Rest/Cardio

    Starting in about 2 weeks I'll be throwing in some 2-a-days on chest and back, and adding another 30-45 minutes of cardio (LISS) in addition to the 30 minutes of HIIT I do currently.

    Previous weeks workouts:

    "Week of May 14"

    Sunday:
    i) Laying Leg Curls – 4 sets of 8-10 reps (35/side)
    ii) Leg extensions – 4 sets of 12 reps (160)
    iii) Back Squats - 3 sets of 20 reps (285)
    iv) Leg Press – 3 sets to failure (345/side)

    Monday: Chest/Tris
    i) Incline DB Press – 4 sets of 6-9 reps (75/80/85/85)
    ii) Dips – 3 sets of 10 reps
    iii) Low Incline DB Fly – 3 sets of 10 reps (30)
    iv) Hammer Press – 2 sets to failure (2 plate)
    v) Pec-Deck/Machine Press Superset 3x
    vi) Skull-crushers – 3 sets of 6-10 reps (90)
    vii) J – Presses – 3 sets of 10 reps (135)
    viii) Pushdowns – 3 work sets of 8-12 reps (50/45/40)

    Tuesday: Back/Bis
    i) Barbell Rows – 3 sets of 6-10 reps 135
    ii) Rack Deadlift – 3 sets of 8-10 reps 245
    iii) Pull-Ups – 3 sets of 10/10/6
    iv) Cable Rows (Alt. Hands) – 2 sets of 8-10 reps 120
    v) High Row Machine – 2 sets of 10-12 reps 1 plate
    vi) Barbell Curls (Wide Grip) – 2 sets of 12 reps 60
    vii) Recline DB Curls – 3 sets of 12 reps 25
    viii) Pushdown/DB Curl Superset 5x 40/20

    Wednesday: Rest + Weak areas
    Pre-breakfast/post-shake Stairmaster – 25 minutes
    Ab Circuit – 5 minutes (until 6 weeks out)

    Thursday: Legs (heavy)… rest then do 6-8 sets chest.
    i) Back Squat – 4 sets of 6-8 reps 315
    ii) Iso - Leg Press – 3x8 400
    iii) DB Lunges - 1x20 30
    iv) RDL – 3x10 185/225/225

    Friday: Shoulders + Full Arm + 5 sets chin ups
    i) Rear-delt machine – 3 sets of 8-10 reps 110
    ii) Overhead Press – 3 sets of 12 reps 115
    iii) DB Side Laterals – 3 sets of 10 20
    iv) DB Press – 3 sets of 12 reps 60
    v) Upright Rows – 4 sets of 10-12 reps 80
    vi) Delt Tetrad – 2x
    vii) Hammer Curls – 3 sets of 8-12 reps 40/40/35
    viii) BB Curl Variation – 3 sets of 10 70
    ix) Preacher Curls – 3 sets to failure 25/25/20
    x) Dips – 3 sets of 10
    xi) J-Press – 3x12 95/65/65
    xii) 1 Arm French Press – 3xfail 25/25/20

    Saturday: Rest + Hamstrings+ Weak areas
    Pre-breakfast/post-shake Stairmaster – 25 minutes

    "Week of May 21st"

    Sunday: Hamstrings + calves + 5 sets pull-ups (no deadlifts)
    i) RDL – 4x10 225
    ii) Laying Leg Curl – 4x12 +60
    iii) Front Squat – 3x20 135
    iv) Seated Leg Curl – 3x15 120
    v) Standing Calf Press – 3x15 200
    vi) Seated Calf Press – 3x10 90
    vii) Leg Press Calf Press – 2x15
    viii) Standing burn out

    Monday: Chest/Tris
    i) Incline DB Press – 4 sets of 7 reps 65
    ii) Dips – 3 sets of 12 reps
    iii) Low Incline DB Fly – 3 sets of 10 reps 35
    iv) Low Incline Narrow Smith – 2x12 70
    v) Hammer Press – 2 sets to failure 1 plate
    vi) Flat DB Press (12)/Incline DB Press (12)/Dips to failure/pushups to failure/pec deck to failure
    vii) Skull-crushers – 3 sets of 10 reps (70)
    viii) J – Presses – 3 sets of 10 reps (65/85/65)
    ix) Pushdowns – 3 work sets of 8 (60)
    x) Bench Dip/BB Curl Superset 30s

    Tuesday: Back/Bis
    i) Barbell Rows – 3 sets of 6-10 reps 135
    ii) Wide Grip Rack Deadlift – 3 sets of 8-10 reps 275
    iii) Pull-Ups – 3 sets of 12
    iv) Cable Rows (Alt. Hands) – 3 sets of 8-10 reps 140
    v) Pull-Downs – 3 sets of 12 120
    vi) High Row Machine – 2 sets of 10-12 reps 2 plate
    vii) Barbell Curls (Wide Grip) – 3 sets of 12 reps 70
    viii) Recline DB Curls – 3 sets of 12 reps 30
    ix) Pushdown/DB Curl Superset 5x 40/20

    Wednesday: Rest + Weak areas
    Pre-breakfast/post-shake Stairmaster – 25 minutes
    Ab Circuit – 5 minutes (until 6 weeks out)

    Thursday: Legs (heavy)… rest then do 6-8 sets chest.
    i) Back Squat – 4 sets of 6-8 reps 325
    ii) KneeKnocker Squat – 3x12 185
    iii) Leg Press – 3x8 490
    iv) DB Step Up Lunges - 3x20 35
    v) Extensions – 3 to failure
    vi) Dip Machine – 5x10 180
    vii) Flies – 3x12 35

    Friday: Shoulders + Full Arm + 5 sets chin ups
    i) Overhead Press – 2 sets of 10 reps 65, 2 sets of 10 75 2020
    ii) DB Side Laterals – 3 sets of 12 25 2020
    iii) DB Press – 3 sets of 12 reps 40 4040
    iv) Rear delt machine – 3x10 110 4040
    v) Upright Rows – 3 sets of 10-12 reps 80 4040
    vi)
    vii) Hammer Curls – 3 sets of 8-12 reps 40/45/40
    viii) BB Curl Variation – 3 sets of 10 80
    ix) Preacher Curls – 3 sets to failure 30
    x)
    xi) Dips – 3 sets of 10 +15
    xii) Smith J-Press – 3x12 45s
    xiii) OH Dumbbell Press – 3xfail 55

    Saturday: Rest
    Pre-breakfast/post-shake Stairmaster – 25 minutes
    Ab Circuit – 5 minutes

    "Week of May 29th"

    Sunday: Hamstrings + calves 5 sets pull-ups (no deadlifts)
    i) RDL – 4x10 225 2010
    ii) Laying Leg Curl – 4x10 70 2020
    iii) Front Squat – 2x20 135 3010
    iv) Seated Leg Curl – 3x15 120 3010
    v) Standing Calf Press – 3x15 220 3030
    vi) Seated Calf Press – 3x10 100 2010
    vii) Leg Press Calf Press – 2x15 2020
    viii) Standing burn out 1010

    Monday: Chest/Tris
    i) Incline DB Press – 4 sets of 10 reps 65 2010
    ii) Gironda Dips – 3 sets of 12 reps 2020
    iii) Low Incline DB Fly – 3 sets of 10 reps 40 3010
    iv) Low Incline Narrow Smith – 3x12 70 2020
    v) Hammer Press – 2 sets to failure 1-45 3030
    vi) Cable Crossovers – 3 heavy, 1 drop 1022
    vii) Skull-crushers – 3 sets of 10 reps (70) 2010
    viii) Smith J – Presses – 3 sets of 10 reps (70) 3030
    ix) Pushdowns – 3 work sets of 8 (65) 2020
    x) Bench Dip/BB Curl Superset 30s 3030

    Tuesday: Back/Bis
    i) Barbell Rows – 3 sets of 6-10 reps 155 1020
    ii) Rack Dead to Shrug – 3 sets of 8-10 reps 275 1010
    iii) Pull-Ups – 3 sets of 12 2020
    iv) Cable Rows (Underhand) – 3 sets of 8-10 reps 140 2020
    v) Face Pulls – 3x15 ?? 5010
    vi) Underhand Pull-Downs – 3 sets of 12 120 2020
    vii) High Row Machine – 2 sets of 15 reps 2 plate 3010
    viii) Barbell Curls (Wide Grip) – 3 sets of 12 reps 80 2010
    ix) Recline DB Curls – 3 sets of 12 reps 30 2030
    x) Hammer/Dallman SS – 3X 25/60 2020

    Wednesday: Rest + Weak areas
    Pre-breakfast/post-shake Stairmaster – 25 minutes
    Ab Circuit – 5 minutes (until 6 weeks out)

    Thursday: Legs (heavy)… rest then do 6-8 sets chest.
    i) Back Squat – 4 sets of 6-8 reps 345 2020
    ii) KneeKnocker Front Squat – 3x12 185 2020
    iii) Leg Press – 3x15 445 1030
    iv) Step Up DB Lunges - 3x20 35 2020
    v) Extensions – 3 to failure 5010
    vi) Dip Machine – 5x10 180 1010
    vii) Cable Crossovers – 3x15 90 2012

    I'm getting good rest, eating a lot of healthy, clean food, and I'm feeling good! I'll keep updating as I go along. The logs posted above are just rough outlines of what I've done in the gym. I usually incorporate some drop sets/death sets in each workout that I haven't planned, so I'll start including new PR's and more detailed descriptions in future posts.

    78 days until showtime!

  2. Registered User
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    Great detail. Subbed for training ideas and tips and intensity techniques!
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    I'll jump in to follow along! Good luck bro!
    Mind and Muscle board representative.
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  4. Registered User
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    Friday: Shoulders + Full Arm + 5 sets chin ups
    i) DB Press – 4x12 2020
    ii) DB Side Laterals – 3 sets of 12 3020
    iii) DB Press – 3 sets of 12 reps 4040
    iv) Rear delt machine – 3x10 3030
    v) B-T-Back Rows – 3 sets of 10-12 reps 2042
    vi)
    vii) Hammer Curls – 3 sets of 8-12 reps 1020
    viii) BB Curl Variation – 3 sets of 12 1030
    ix) Preacher Curls – 3 sets to failure 3030
    x) Arnold Curls - Get Pump
    xi)
    xii) Dips – 3 sets of 10 +20 3030
    xiii) Smith J-Press – 3x12 45s 2020
    xiv) OH Dumbbell Extension – 3xfail 2020


    Sunday: Hamstrings + calves + 5 sets pull-ups (no deadlifts)
    i) RDL – 4x10 2010
    ii) Laying Leg Curl – 4x10 2020
    iii) Front Squat – 2x20 3010
    iv) Seated Leg Curl – 3x15
    v) Standing Calf Press – 3x15 3030
    vi) Seated Calf Press – 3x10 2010
    vii) Leg Press Calf Press – 2x15 2020
    viii) Standing burn out 1010

    Monday: Chest/Tris
    i) Incline DB Press – 4 sets of 10 reps 2010
    ii) Gironda Dips – 3 sets of 12 reps 2020
    iii) Low Incline DB Fly – 3 sets of 10 reps 3010
    iv) Low Incline Narrow Smith – 3x12 2020
    v) Hammer Press – 2 sets to failure 3030
    vi) Cable Crossovers – 3 heavy, 1 drop 1022
    vii) Skull-crushers – 3 sets of 10 reps 2010
    viii) Smith J – Presses – 3 sets of 10 reps 3030
    ix) Pushdowns – 3 work sets of 8 2020
    x) Bench Dip/BB Curl Superset 3030

    Tuesday: Back/Biceps

    Underhand Rows 4x8 180 second rest intervals 2020
    i) 1 drop set
    Low Cable Rows to the Belly button 3x10 90 second rest intervals 2020
    i) 1 drop set to failure
    Wide Grip Pull Ups 3 to failure +15 80 second rest intervals. No drop set.
    Face Pulls 4 sets to failure. 45 second rest intervals
    T-Bar Rows 3 heavy sets to failure. Shooting for 8-10 reps. 30 seconds between sets.

    Barbell Curls 3x8 heavy with narrow grip
    Recline DB curls 3x14 squeezing up and down
    Overhand BB Curl/Hammer Curl/Spider Curl Super-set 3 times for a wicked pump.

    The training principle that I've come up with is this: For the initial, big compound movements, go as heavy as possible utilizing longer rest intervals so that maximum intensity can be applied. As workouts progress I cut down rest times and use weights heavy enough that I'm pushing by the time I reach the 2nd to last rep. Lastly, my final exercises are usually supersetted (sometimes not) so that I can get a good pump. Physiologically and psychologically, I think the pump is very important.

    Thanks for reading.
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    For the exercises with four number after them looking like "2020" that represents my time under tension for each exercise. The first number being the eccentric, the second the time paused at full extension, the third being the concentric, and the fourth being the squeeze at full contraction. I've found TUT to be a valuable tool for keeping consistent and keeping track of gains.
  6. Registered User
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    Thursday:

    i) Back Squat – 4 sets of 10 reps 2020
    ii) ATG Hack Squat 4x12 2020
    iii) Knee Knocker Front Squat – 3x12 3030
    iv) Step Up DB Lunges - 3x12/leg 2020
    v) Extensions – 3 to failure 5010
    vi) Machine Chest Press – 4x10 2020
    vii) Cable Crossovers – 4x12 3011

    Friday:

    i) DB Press – 4x10 2020
    ii) Rear delt machine – 3x10 3030
    iii) DB Side Laterals – 3 sets of 12 3020
    iv) DB Press – 3 sets of 12 reps 4040
    v) Behind the Back Rows (For rear delts) – 3 sets of 10-12 reps 2042
    vi) Machine Lateral Burn/Pump
    vii) Tetrad
    viii)
    ix) Standing Curls – 3 sets of 8-12 reps 1020
    x) BB Narrow Curl – 3 sets of 12 1030
    xi) Preacher Curls – 3 sets to failure 3030
    xii) Hammer Curl/Machine Curl SS
    xiii)
    xiv) Smith Close Grip Bench 4x10 2020
    xv) Skullcrushers 4x10 3020
    xvi) Ό Rep Pushdowns 3x10 Heavy
    xvii) Full ROM Pushdowns 3x15 Pump

    Sunday:

    Stiff Legged Deadlift 4x9 2020
    Laying Hamstring Curl 4x10 3010
    Glute/Ham Raises 3xFailure 2010
    Isolateral Seated Leg Curl 3x15 3020

    Standing Calf Press 4x8 3032
    Seated Calf Press 4x10 2022
    Hack Machine Calf Press 4x8 3010
    Standing Burn Out 3xFailure 1010

    I received my bottle of Enhanced Body Formulations AAv2 and am planning on starting dosing tomorrow. Also beginning tomorrow, I will start training twice a day for chest/quads/back and for all other days I will be adding an additional 20 minutes of cardio and 30 minutes of work on areas that I think need improvement.

    My body composition continues to improve and I'm expecting the addition of EBF's fat burner to shred me down even more - hopefully without detriment to the new muscle I'm trying to add and the current muscle I'm holding. 68 days!
    Go hard. Go heavy. Never stop.
  7. Registered User
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    Killer workouts. Definitely applying some of this to my training, looking forward to see the intensity pick up!
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  8. Registered User
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    Enhanced Body Formulations was kind enough to offer me a 2nd bottle if I enjoy AAv2, so just to update, I'm starting today. First dose didn't give me any of the intestinal discomfort that can be possible, but I did taste the heat from one of the ingredients as I swallowed the pills. I'm expecting good things, though!

    Workout wise I started 2-a-day training today. 9 am I was in the gym for the first session, then I'll be in again around 8 tonight. Driving 60 miles tomorrow to meet with my chiropractor for my first Active Release Therapy session. I've heard great things about it, and I've got a little tightness in my back, so I'm hoping it'll be all it's been hyped up to be.
    Go hard. Go heavy. Never stop.
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    Update on the AAv2. I'm surprised by how fast this stuff is working. Granted, I've just started adding in some days where I have no carbs after hitting the gym, and I was pretty lean to begin with, but in just 2 days I can see that by fat levels have dropped. Lean mass has stayed the same I think, so I'm thinking that between cutting most carbs throughout July and August leading into the show and the AAv2, I should be able to hit the 3-4% BF mark.
    Go hard. Go heavy. Never stop.
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    Excellent news
    Enhanced Body Formulations Product Educator
    For any questions on our products that need a quick response, please email me directly
    EnhancedBodyFormulations@gmail .com
  11. On my grind
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    Awesome detail man, any pics?
    E-Pharm Rep... PM me with any questions or concerns
  12. Registered User
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    I'll put up some before and afters once I get into contest shape. Here in about 4 weeks I'll put up a few for critique as well. Everything is going well. I'll update my most recent workouts tonight.
    Go hard. Go heavy. Never stop.
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    Monday: Chest/Tris AM
    i) Flat DB Press – 4 sets of 10 reps 2010
    ii) Machine Press – 3xfail 2020
    iii) Incline Smith Press – 3x12 2020
    iv) Decline DB Press – 3x10 3030
    v) Machine Pushdowns – 3xfail HEAVY 2020
    vi) Cable Pushdowns – 3x12 2010
    vii) Kickbacks – 3x15 3010

    Chest/Tris PM
    viii) DB Flies 3x10 2020
    ix) Cable Crossovers 3x10 2011
    x) Pec Deck 3x12 3021
    xi) Narrow Grip Smith Bench 3x12 2020
    xii) Seated French Press 3x10 2020
    xiii) Reverse Grip Pushdown 3x12 3030

    Tuesday:

    1) UH BB Rows 3x10 1020
    2) Ό Deads 3x10 1010
    3) UH Pulldowns 3x12 2020
    4) Cable Rows 3x10 2020
    5) Low Row 3xfail 2021
    6) Reverse Grip Curls 3x12 2120
    7) Seated Hammer Curls 3x12 2010
    8) Cable Curls 3x15 pumping up 2222

    (I would've split into AM/PM sessions, but I had to leave town on short notice)

    Thursday:

    AM
    1) Back Squat – 4 sets of 8 reps
    2) ATG Hack Squat – 4 sets of 10
    3) Front Squat – 4 sets of 10
    4) Iso- Leg Press – 4 sets of 15
    PM
    1) Knee Knocker Squat – 3 sets of 15
    2) Smith Frog Squat – 3 sets of 13
    3) Box Step Ups – 3 sets of 12
    4) Extensions – 4 work sets of 13
    5) Flat DB Press – 2x10 (10 RM)

    Friday:

    Friday: Shoulders + Full Arm
    i) DB Press – 4x10 (Explosive) 2020
    ii) Rear delt machine – 3x12 3030
    iii) Seated DB Side Laterals – 3 sets of 12 3020
    iv) DB Press – 3 sets of 12 reps 4040
    v) Rear Delt Rows – 3 sets of 10-12 reps 2042
    vi) Machine Lateral Burn/Pump
    vii) Delt Tetrad
    viii)
    ix) Seated DB Curls – 4 sets of 16 reps 1020
    x) BB Narrow Curl – 3 sets of 13 1030
    xi) Preacher Curls – 3 sets to failure 3030
    xii) Spider Curl/Concentration Curl Superset

    xv) Skullcrushers 4x10 70 3020
    Machine Pressdowns 4x12/12/10/8
    xvi) Ό Rep Pushdowns 3x10 Heavy
    xvii) Full ROM Pushdowns 3x15 Pump
    Light kickbacks to failure (3 sets)
    Go hard. Go heavy. Never stop.
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    The AAv2 is still working fabulously. So well, in fact, that I think I'm going to cut back to two doses split into two pills taken 3 times daily. I want to keep a slight buffer going as I've managed to grow a little and I want to keep that up seeing that my diet is fairly well dialed.

    Otherwise everything is going well. I scored some free Jan Tana products, and just got my posing trunks today, so I'm getting close to having everything I'll need for the show. Choreography for my posing routine is coming along as well - my coach was a previous NPC Nationals champ and he's been a huge help in everything. Sadistic dude has been destroying my legs though.

    I've got about 2 more weeks of carbs before I start cutting them out entirely and refeeding twice a week starting the first of July. I realized that I react extremely quickly to cutting carbs out completely, I just feel so sluggish. I'm thinking I'll keep the oatmeal in my 6 am shake until about 4 weeks out from the show just so I can keep my energy up for my 1st workout of the day.
    Go hard. Go heavy. Never stop.
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    Another solid update.. Very interesting stuff
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  16. Registered User
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    Sunday

    RDL/Single Leg RDL Superset 4 sets of 6 reps/exercise
    Deadlift (Worked up to a 2RM)
    i) Pyramid'd sets up with reps of 8/8/5/5/3/2
    Laying Leg Curl 3x10
    Iso-Leg Curl 3x10 (Emphasizing eccentric)
    Leg Extensions 6 heavy sets
    Hack Calf raise - 3x10/4 Rest Paused
    Standing Calf Press - 3x10/4
    Seated Calf Raise - 4x12 (Very slow reps. Probably 4040)

    Monday: Chest/Tris AM
    i) Flat DB Press – 4 sets of 10 reps 2010
    ii) Machine Press – 3xfail 2020
    iii) Incline Smith Press – 3x12 2020
    iv) Decline DB Press – 3x12 3030
    v) Machine Pushdowns – 3xfail 2020
    vi) 1st Ό Cable Pushdowns – 3x12 2010
    vii) Kickbacks – 3x15 3010

    Chest/Tris PM
    viii) Incline DB Flies 3x10 2020
    ix) Cable Crossovers 3x10 2011
    x) Pec Deck 3x12 3021
    xi) Narrow Grip Smith Bench 3x12 2020
    xii) Seated French Press 3x12 2020
    xiii) Reverse Grip Pushdown 3x12 3030

    Tuesday: I started feeling pretty slow Tuesday afternoon, so I took the afternoon workout out and just hit some abs/cardio.

    i) Wide Power-Rack Pull-Ups 4x10 2020
    ii) Pullovers – 3x12 2120
    iii) Wide Squeeze Pulldowns – 3x12 2121
    iv) High Row Machine – 3x12 2121 +drop set
    v) Seated DB Curls – 4x12 2111
    vi) Wide BB Curls – 4x10

    Wednesday: Rest

    Everything is going well. I've got about 10 more days of carbs before I start cutting them down to <50g per day through July. I'm looking forward to getting absolutely shredded, but I've got the feeling it's going to suck. I've never depleted for as long as I'm planning.

    Weights keep going up, and I've been making some adjustments to my cardio. Mainly converting over completely from LISS to HIIT style workouts.

    My AAv2 dose is still at 2 doses spread over the day and I'm very happy with it. I have noticed that I should take the last dose by 3 hours or so before bed or I have some issues falling asleep. Bodyfat levels are about where I want them at this point, but the AAv2 has definitely leaned me out in the lower ab area. I've got some wicked veins starting to pop out. I'm planning on kicking the dose back up to 3 per day beginning the first week of July.

    I'd also like to send a thank you out to burnstacp for the advice he's been giving me about peak week nutrition and some tricks for squeezing out as much water as possible. I may not be the biggest guy on stage come August, but I'll be damned if I'm not the best conditioned.
    Go hard. Go heavy. Never stop.
  17. Registered User
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    Thursday:

    AM
    1) Back Squat – 4 sets of 10 reps
    3) Leg Press/Leg Curl SS – 4 sets of 12/12 (This was really pumped up my hammies - Definitely making these a staple)
    2) ATG Hack Squat – 4 sets of 10 (Modified foot placement each set)
    4) Front Squat – 3 sets of 10-12
    5) Box Step Ups – 3 sets of 12 40s

    PM - Abs
    Hanging leg raises - 3 sets of 15
    Hanging Knee raises - 3 sets of 20
    Bosu ball roll outs - 4 sets to failure
    Decline sit ups - 2 sets to failure
    Bosu Ball Planks - 3 sets of 15 seconds on left arm, both arms, and right arm.

    Friday:
    i) DB Press – 4x5
    ii) Rear delt machine – 3x8-10
    iii) DB Side Laterals – 3 sets of 6
    iv) Rear Delt Rows – 3 sets of 10-12 reps 100
    v) UltraSlow DB Press – 3 sets of 8 reps
    vi) Machine Lateral Burn/Pump
    vii) Delt Tetrad (Using 10 lb dbs do 12 lateral raises, 12 front raises, 12 bent flies, and 12 presses) 30 sec rest intervals
    viii)
    ix) Seated DB Curls – 3 sets of 8-12 reps
    x) BB Narrow Curl – 3 sets of 10
    xi) Preacher Curl/Spider Curl/Concentration Curl Superset - 4 sets of 8 reps each
    xiii)
    xiv) Smith Close Grip Bench 4x10
    xv) Skullcrushers 4x10
    xvi) Ό Rep Pushdowns 3x10 (I've been adjusting my pushdown ROMs and I'm seeing better triceps development)
    xvii) Full ROM Reverse Grip Pushdowns 3x15 Pump

    Sunday:

    Deadlifts - 3 working sets of 6-8 reps
    Laying/Seated Leg Curl Superset - 4 sets of 10 reps each
    Swiss Ball Hamstring Curls - 3 sets of 10 (These are awesome. Did these for the first time and I've never felt such a hammy contraction)
    Monster Walks
    Hack Calf Press - 4 sets of 6/8 reps (slow) Supersetted with Seated Calf Presses
    Standing Calf Press - 3 sets of 8/4 Rest paused

    Monday:

    AM
    Incline DB Press - 4 work sets of 6-8 reps
    Machine Chest Press - 3 sets to failure (Shooting for about 7 reps)
    Incline Smith Guillotine Press - 3 sets to failure
    Decline BB Press - 3 sets of 15 reps

    PM (I wasn't feeling very well and my shoulder was giving me some trouble, so I changed things up a bit)

    Flat DB Flies - 3 sets of 8 reps
    Straight Bar Cable Pushdowns - 5 sets of 8-12 reps
    Machine Pushdowns - 2 sets to failure
    Swiss Ball Posterior Chain Superset - 12 reps each of hamstring curls, glute presses and inverted planks

    Weight is still climbing up slowly. I'm thinking that I'll be able to be about 8-10 lbs heavier on stage than I was originally predicting, so I'm a pretty happy camper. Towards the end of last week I felt like I might have been overtraining a bit, so I decided to cut back on volume and work some more strength this week and it is feeling pretty good. I think I might keep it up for 2 weeks or so.

    Diet is the same, but I've started restricting carbs after noon. Generally I have some oats in my 6 am shake and then chicken with quinoa at around 7:30 (thats what I'm eating after this post) and I think the quinoa is responsible for the increased pump in the gym. Then again, it could just be the test haha

    Bodyfat is remaining pretty constant and I'm not worried about it much since I'm on the AAv2. I notice that on a day when I cut out carbs entirely, by the end of the day there are striations peeking out all over. I think after 3 weeks of carb depletion and increased AAv2 dosage I'm going to look like I'm carved out of stone! Big thanks again to EBF for getting me a bottle - it's a great product.
    Go hard. Go heavy. Never stop.
  18. Registered User
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    Tuesday:

    i) Wide Power-Rack Pull-Ups 4x10 2020
    ii) Pullovers – 3x12 2120
    iii) Wide Squeeze Pulldowns – 3x8-10 2121
    iv) Hammer High Row – 3x12 2121 +drop set
    v) Seated DB Curls – 4x12-16 2111
    vi) Wide Retracted BB Curls – 4x8

    Wednesday:

    AM
    1) Back Squat – 3 sets of 10/8/6 reps (New PR for 10 reps)
    2) Leg Press/Leg Curl SS – 4 sets of 12/12
    3) Front Squat – 3 sets of 6

    PM
    1) Front Squat - 3 sets of 15
    4) ATG Hack Squat – 4 sets of 8
    5) Box Lunge Ups – 3 sets of 16/leg

    I've been seeing positive results from increasing my intensity, so I've been cutting back the volume a bit and putting more into the exercises that I've kept.

    Friday: Shoulders + Full Arm
    i) DB Press – 4x10/8/8/5 (New 10 rep PR) 2020
    ii) Rear delt machine – 3x10 3030
    Rear Delt Cable Rows - 3 sets to failure (roughly 10-14)
    iii) DB Side Laterals w/ lean – 3 sets of 12 3020
    iv) DB Press – 3 sets of 12 reps 4240 (These rock. I credit these with building a lot of starting strength pressing. No momentum and with a 2 second pause at the bottom, they're a b!tch.)
    vii) Tetrad

    ix) Seated DB Curls – 3 sets of 8-12 reps 1020
    x) BB Narrow Curl – 3 sets of 12 1030
    xi) Preacher Curl/Concentration Curl Superset – 3 sets to failure 3030

    Sunday:
    i) Leg Press/Curl Superset 4x10/10
    ii) Swiss Ball Curls 3x15
    iii) GHR 3x12
    iv) Laying Curl 3x10 fail
    v) Leg Press Calf – 3x10
    vi) Hack Calf – 4x6-8
    vii) Seated Calf – 3x10-12

    Monday: Chest/Tris AM

    i) Low Incline DB Press – 4 sets of 12/8/6/3 2010
    ii) Machine Press – 3xfail 2020
    iii) Incline Smith Press – 3x6-10 2020
    iv) -Worked left side alone for a few sets with db between work sets
    v) Decline DB Press – 2 sets of 6-9 reps 3030
    vi) Machine Pushdowns – 3xfail 2020
    vii) 15s Cable Pushdowns – 3x15 2010
    viii) Kickback/OH Extension SS – 3x15 3010

    Chest/Tris PM
    ix) Incline DB Flies 5x8-10 2020
    xi) Pec Deck 4x8-14 3021
    Hammer Strength Incline Press - 2 sets to failure
    xii) Narrow Grip Smith Bench/J Press 3x6-10 2020
    xiii) Skullcrushers 3x8 2020
    xiv) Reverse Grip Pushdown 3x12 3030

    Back AM

    Weighted Pull Ups - 4 sets to failure
    DB Pullovers - 3x10 Increasing weight with each set
    Wide Grip Pulldowns - 3 sets of 10-12 reps
    Hammer High Row - 3 sets to failure

    I was rushed this morning to get to my chiropractic appointment, so I shorted biceps a bit and just did a giant set that included wide and narrow grip BB curls, hammer and normal DB curls. Got a nice pump, though.

    I'm planning on going back in tonight and working thickness and the lower lats. Feeling a little sluggish as I haven't had any carbs since about 8 this morning and I'm running the Adipose Annihilation at the full dosage. My obliques are looking pretty ridiculous, though, and I'm going to get some sun at the lake tomorrow since I don't have work so I'm not missing the carbs too badly.

    45 days until showtime. I'm feeling confident that I'll win my division and I'm hoping to take the prize for overall Novice Men, so we'll see how things go!
    Go hard. Go heavy. Never stop.
  19. Enhanced Body Formulations
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    THANKS for the update...

    how are you likeing the product so far?
    Enhanced Body Formulations Product Educator
    For any questions on our products that need a quick response, please email me directly
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  20. Registered User
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    Quote Originally Posted by EBF Inc View Post

    how are you likeing the product so far?
    It ROCKS! I'm still surprised by how effectively it works in conjunction with serious carb restriction. I'm starting to see definition I've never been able to before - especially in my legs. Granted, I am training harder and eating cleaner, but I do notice a difference in how quickly those striations and such pop out with the AAv2 in my system.
    Go hard. Go heavy. Never stop.
  21. Registered User
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    Tuesday was my last heavy day for a week - decided that it would be a good time for a deload as I think I was starting to overreach a little bit. For the next week I'm going to be utilizing some German Volume Training Principles and introducing a little more cardio into my routine.

    I've also been keeping carbs under ~50g day, all coming as by-products of my shakes and from almonds/cottage cheese. I'm definitely feeling like a zombie, but I'm refeeding Monday and I'm looking forward to that.

    Thursday I did:

    10x10 Back Squats 90 second rest intervals. (wicked hard. chose a weight that was a little heavy but was too stubborn to dial back. Got all 100 reps, just did some breathing between the last reps on the last 4 sets)
    10x10 Laying Leg Curls. 45 second intervals.
    10x10 Hanging Leg Raises

    Today:

    10x10-5 Overhead Press/Lateral Raises (10 OH Presses with 5 raises on each side. No rest between the two. 60 second rest intervals.)
    10x10 Rear Delt machine/Rear Delt DB Row. 45 second rests.
    10x12/12 Standing DB Curls/Rope Pushdowns. No rest between sets.

    I'll go in for fasted cardio tomorrow morning at 6 am, but otherwise it's a rest day.

    Sunday is deadlift speed work around 50-60% of my max, also calf hypertrophy and posterior chain work. I won't do 10x10 with deads, but will with 1 exercise each for calves, hammies and lower back.
    Go hard. Go heavy. Never stop.
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    Nice! Love some gvt
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
  23. Registered User
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    Will update soon. Took a deload week as I came down with strep throat, but today was my 2nd day back going heavy and I feel better and am stronger than before my break. Just tired as a hell from such low carbs. They've been <30g for the the last week or so.
    Go hard. Go heavy. Never stop.
  24. Enhanced Body Formulations
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    You have enough to run through to competition
    Enhanced Body Formulations Product Educator
    For any questions on our products that need a quick response, please email me directly
    EnhancedBodyFormulations@gmail .com
  25. Registered User
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    Sunday:

    Deadlift Speed work, deficit deadlifts.
    10x10 Leg Press/ Laying Leg Curl
    SLDL working the lower back 3x12

    Hanging Leg Raises 5x12
    Hanging Knee Raises 5x12
    Swiss Ball Rollouts 3x12

    Monday:

    10x10 Incline Press/Incline Fly 60 second rest intervals
    10x10 Skullcrushers/Seated French Press Superset 45 second rest intervals (really pumped the long triceps head)

    Tuesday:
    10x10 Bodyweight Neutral Grip Pull Ups
    5x12 Hammer Strength High Row
    10x10-8 Barbell Curl/Concentration Curl SS

    Wednesday:
    Just cardio

    Thursday: Back to going heavy

    Squats : Pyramided up to a new PR for 3RM. Probably around 7 sets of 15/13/12/10/8/6/3 reps
    Hack Squat : 3 sets of 8-10 reps
    Leg Press: 4 sets of 12-18 reps
    Walking Lunges: 4 sets to failure w/ 60 lb DBs

    Friday:
    Rear Delt Machine Flies: 4 sets of 8-12
    Arnold Presses: 4 sets of 10/8/6/4
    Rear Delt DB Row : 3 sets of 10 reps
    DB Side Laterals: 3 sets of 8-10 reps 30 sec. rest intervals.
    Ultra-slow DB Presses: 3 sets to failure 5 second eccentrics/5 second concentrics

    Seated Recline DB Curls: 4 sets of 14
    Standing Narrow Grip BB Curls: 3 sets of 6-8
    Spider/Preacher/Concentration Giant Set 4 times for a wicked pump. (Best bicep pump I've had in my lift. Looked/felt ridiculous)

    Narrow Grip Bench Press: 4 sets of 10
    Skullkrusher/French Press Superset: 3 sets of 10-6. (I use a weight that allows me 12-14 skullcrushers, but stop at 10, sit up, and do overhead french presses with it for the last 6 reps or until failure)
    1/3 Rep Pushdowns - 4 sets of "15s" like 21s.
    Full ROM Pushdowns - 2-4 sets of 15-20 for a pump.

    Saturday:

    This morning I felt great so in addition to cardio I did:

    Neutral Grip Pulldowns - 4 sets of 12 working up in weight
    1-Arm DB Rows - 3 sets of 10 working up in weight
    Cable Pullovers - 4 sets to failure working up with this as well.

    I've been doing 30 minutes of cardio on the stairmaster twice daily for the last two weeks. Between that, the AAv2, carb restriction and eating super clean, I'm probably as lean as I've ever been. I was planning on doing my trial run for my show prep next weekend, but some family will be visiting so I've decided to push it back a week.

    This means in 2 weeks I'll have some pictures up in what will hopefully be fairly close to contest condition!

    @EBF Thanks again, guys! I'm loving the product.
    Go hard. Go heavy. Never stop.
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    Great log man. Very informative and hope you
    Crush the contes!

    I'm just curious about why you include the whole milk in your morning shake? Cause you already have great carbs/fat in there.

    Not calling you out just trying to learn.
  27. On my grind
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    Great detail man. AAV2 is definitely a solid product.
    E-Pharm Rep... PM me with any questions or concerns
  28. Registered User
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    Quote Originally Posted by THOR 70 View Post
    Great log man. Very informative and hope you
    Crush the contes!

    I'm just curious about why you include the whole milk in your morning shake? Cause you already have great carbs/fat in there.

    Not calling you out just trying to learn.
    I've actually cut dairy out of my diet completely at this point, but during phases when I'm trying to grow I use the whole milk for the extra calories. I feel like it keeps my appetite up for the day if I get in a huge load of calories during the first meal of the day.

    Dairy messes with my complexion a little bit, though, and I'm trying to clear my skin up as I get ready for the show, so it's out with the milk for the next 4 weeks!
    Go hard. Go heavy. Never stop.
  29. Registered User
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    Depleted and tired. Will update log and post up some progress pics tomorrow! Overall doing well, but feeling pretty flat because of lack of carbs. Had nothing but tilapia, spinach, broccoli, and chicken breast for the last 3 days.

    Check back in and give me some feedback tomorrow if you would. 21 days until my first show!
    Go hard. Go heavy. Never stop.
  30. Enhanced Body Formulations
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    Quote Originally Posted by Doss
    Depleted and tired. Will update log and post up some progress pics tomorrow! Overall doing well, but feeling pretty flat because of lack of carbs. Had nothing but tilapia, spinach, broccoli, and chicken breast for the last 3 days.

    Check back in and give me some feedback tomorrow if you would. 21 days until my first show!
    Boring diet but will be that way till the comp. looking forward to the progress pictures

    How do you like the product. You in week 5 or 6 right?
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