Road to Pro: Andrew Pardue's Journey to Becoming a Natural - AnabolicMinds.com - Page 2

Road to Pro: Andrew Pardue's Journey to Becoming a Natural

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    Pretty solid workout today!! Still fighting some ankle and hip issues but nothing too major!

    Day 1 Week 5
    Squat- 6x6 70% 1RM) 190x6,6,6,6,6,6 (tried to keep feet a bit closer due to my ankle eversion)

    Leg Ext. - 3x10) 180x10,10,10

    Stiff Leg Deadlift- 3x10) 190x10,10,10

    Close Grip Bench 3x4-8) 145x7,7,7

    Straight Pushdown 3x4-8) 18x7,7,6

    1 Arm Neutral Grip Cable Pushdown 3x4-8)
    6x6,6,6

    EZ Curl 3x4-8) 60x7,7,7

    Seated DB Curl 3x4-8) 80x7,7,7

    Seated Hammer Curl 3x4-8) 90x7,7,7

    Seated DB Lateral 4x6-10) 0:1:0
    50x10,10,10,10
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    Also here's something that I think is very cool for pre-workout supplement fans:

    Alright pre-workout supplement junkies listen up! Muscle Freaks Nutrition is all about making sure you get exactly what you want when you buy supplements. You don't want to buy a pre-workout and then feel strung out all day or barely feel the effects. reply with which one of the featured pre-workout supplements. The product that gets the most attention, I'll do a full in depth review on so you don't have to spend your money until you know if it would fit your needs and preferences!

    Muscle Pharm Arnold Iron Pump: http://www.musclefreaksnutrition.com/iron-pump/

    Ronnie Coleman Series Myo-Blitz: http://www.musclefreaksnutrition.com/myo-blitz/

    Dymatize Caffeine Free Xpand 2: http://www.musclefreaksnutrition.com...caffeine-free/
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    So Tuesdays are my only short workout of the week, and happens to be on my busiest day which works out really well! Had a solid workout and felt good on all my lifts so I can't complain!

    Day 2 Week 5
    Day 2 (~1 hour)
    Barbell Bench 4x5-7) 155x7,7,7,7

    Hammer Strength Decline Bench 4x5-7)
    250x7,6,6,6

    Free Motion Bench 2x5-7) 110x6,5

    High Row 4x10-20)
    Audible-underhand pull-down 90x20,20,20,20
    Last week: 140x14,14,12,12

    DB Row 4x10-20) 85x14,14,14,14

    DB Pullover 2x10-20) 50x20,20
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    Another solid workout today! My lifts felt good and I was able to get some of my ankle issues when I squat solved (hopefully) so I had a pretty good squat session! Rest day tomorrow and then two intense workouts Friday and Saturday.

    Day 3 Week 5
    Squat- 7x5 75% 1RM) 200x5,5,5,5,5,5,5

    Conventional Deadlift- 2x8-10) 235x10,10

    Hip Adductor -2x10) 140x8,8

    Hip Abductor-2x10) 1:2:1 120x10,10

    DB Shoulder Press 4x10-20) 80x12,12,12,12
    Last week:70x15,15,15,15

    Machine Shoulder Press Neutral Grip 3x10-20) 55x17,17,17

    Seated Lateral 3x10-20) Audible
    40x20,20,20
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    Had a very good good squat session today along with the rest of the workout ending really well! A lot less ankle problems after some adjusting so we'll see how it goes. As far as being 5 weeks into smolov jr. I can say I still feel very good going into each workout. Although it's high volume and many people may be weary of running a program like this, I love it. With some foam rolling and being smart during my workouts I've been able recover well and get in some amazing workouts. Loving the program and feeling much better with my squats! Deadlifts felt the best they have in a long time today as well!

    Tomorrow I have a work meeting at the student rec center which involves a group exercise "team builder" so after that I have to get some carbs in, down a pre-workout and go right into my actual workout in order to get everything done and still have time to spend with my family that is down to visit. Needless to say it should be an interesting morning!

    Day 5 Week 5
    Squat- 8x4 80% 1RM 210x4,4,4,4,4,4,4,4
    (90 second rests)

    Deadlift-3x3-5) 285x5,5
    (120 sec rests)

    Hammer Strength Row 4x5-7) 230x7,7,7,7
    (60 second rest)

    Pull-Ups 3x5-7) 15x5,5,5

    Kneeling 1 Arm Cable Row 3x5-7) 17x7,7,7

    Seated Curl 3x15-20) 40x20,20,20

    Hammer Curl 3x15-20) 50x15,15,15

    Cable Curl 3x30-40) 4x34,34,34

    Machine Preacher Curl 3x30-40) 30x30,35,40
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    Saturday morning after the "team builder workout" and meeting I decided it was perfect time to try my sample of Muscle Pharm Assault! Ended up liking it a lot and had a very solid workout! One of the best squat sessions I've had! Sadly this was at the beginning of a stomach bug that has lasted through today haha Never the less I can't let it slow be down since this week is looking like a busy one1

    Day 6 Week 5
    Squat- 10x3 85% 1RM) 225x3,3,3,3,3,3,3,3,3,3

    Leg Ext- 1x30) 90x32

    Seated Leg Curl- 1x30) 80x32

    Barbell Bench 3x10-20) 125x14,14,14,13
    (90-120 seconds)

    Decline Bench 3x10-20) 115x14,14,15

    EZ Skull Crushers 4x15-20) 50x16,16,16,16

    Machine Dip 2x15-20) 100x20,18

    Rope Pushdown 3x30-40) 5x31,31,31

    1 Arm Overhead Dumbbell Extensions 3x30-40)
    7.5lbsx32,32,32,32
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    VERY busy week this week which has left me with a lot of preparation the next couple of days. Wednesday night I begin my roadtrip with some people from Core Nutirtionals up the the IFPA Gaspari Nutrition Classic in Ma. So along with a packed school schedule I have to pack meals and cloths sometime between it all. Today my mind was in a million places so at first I couldn't get hyped for my workout. After getting into my warmup I was able to get my mind right and ended up having a good session!

    Day 1 Week 6
    Squat- 6x6 70% 1RM) 195x6,6,6,6,6,6

    Leg Ext. - 3x10) 185x10,10,10

    Stiff Leg Deadlift- 3x10) 195x10,10,10

    Close Grip Bench 3x4-8) 145x8,8,7

    Straight Pushdown 3x4-8) 18x7,6 17x7
    Last week:18x7,7,6

    1 Arm Neutral Grip Cable Pushdown 3x4-8)
    6x6,7,7

    EZ Curl 3x4-8) 50x8,8,8 (focused on more control)

    Seated DB Curl 3x4-8) 80x6,6,5
    Last week: 80x7,7,7

    Seated Hammer Curl 3x4-8) 80x8,8,8
    Last week: 90x7,7,7

    Seated DB Lateral 4x6-10) 0:1:0 60x7,7,7,7
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    So starting tomorrow evening I'll be beginning my road trip with Core Nutritionals to the IFPA Gaspari Nutrition Pro!!! Although I won't be able to do my normal forum posts I'll be videotaping ALOT so anyone that is interested be sure to look out for that later on. Should be an EPIC weekend and I can't wait! No better way to spend my fall break! Anyway here's today's workout which went pretty well although I'm a bit run down at this point from balancing everything and essentially going non-stop for quite some time. No excuses though! No limits!

    Day 2 Week 6
    Barbell Bench 4x5-7) 160x7,7,7,7

    Hammer Strength Decline Bench 4x5-7)
    250x7,7,7,7

    Free Motion Bench 2x5-7) 110x6,7

    High Row 4x10-20) 100x20,20,20,20

    DB Row 4x10-20) 70x20,20,20,20
    Last week: 85x14,14,14,14

    DB Pullover 2x10-20) 65x
    50x20,20
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    Got a chance to make a quick post before I leave this evening. Tried out the Arnold Series Iron Pump today, review should be up in a week or so! Had a solid workout and funny story:

    My gym just got bumped plates in this morning so I was the first person to try em out. Deadlifts were supposed to be 245x10,10. First set was with normal weights then the second weight I added what I thought was 1 10lbs bumper plate on each side. After the first rep I thought "omg this is so much heavier" I thought it was mind games so I dug in and was able to get 8 reps. Turns out they were in gg (I shouldn't known since bumper plates always are.) So needless to say I ended up doing 269lbsx8 which shows how much a person can do when they don't psych themselves out about the number on the bar haha

    Day 3 Week 6
    Squat- 7x5 75% 1RM) 205x5,5,5,5,5,5,5

    Conventional Deadlift- 2x8-10) 245x10 269x8 (funny story)

    Hip Adductor -2x10) 140x9,9
    140x8,8

    Hip Abductor-2x10) 130x10,12

    DB Shoulder Press 4x10-20) 90x10,10,10

    Machine Shoulder Press Neutral Grip 3x10-20)
    55x20,20,20

    Standing One Arm Cable Lateral 3x10-20)
    50x10,10,10
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    Hey everybody! So I'm finally settled back in from this weekend. This week is crazy hectic so getting on these forums has been a challenge. This weekend at the IFPA Gaspari Pro was amazing!! Got to meet Chris Nsubuga (amazing dude with so much wisdom), James and Katie Carron (promoters and owners of Cape Cod Nutrition and topsupplementsonline.com, and several other great athletes! Even had some future opportunities offered to me that I may be able to talk about later on! Several great interviews and footage up on the Inside Natural Bodybuilding Facebook and YouTube page if you are interested in natty bodybuilding!


    As far as my training, I'm finally enaring the end of my smolov routine. The routine itself is great and I've made very good progress, but between college, working my 3 different jobs, and networking I'm feeling pretty run down. This weekend I plan to do a review of the smolov jr routine with my advice, things I've noticed etc in case you all are interested in running it! Anyway the rest of the week I just gotta grind it out and then next week will probably be a de-load week. Here's today's workout!


    Day 3 Week 7
    Squat- 7x5 75% 1RM) 210x5,5,5,5,5,5,5


    Conventional Deadlift- 2x8-10) 254x10,252x10


    Hip Adductor -2x10) 140x10,10


    Hip Abductor-2x10) 135x10,10


    DB Shoulder Press 4x10-20) 90x11,11,10,10


    Machine Shoulder Press Neutral Grip 3x10-20)
    60x17,17,17


    Standing One Arm Cable Lateral 3x10-20)
    50x11,11,11
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    Second to last day of smolov jr! Had a great night of sleep the past two nights which left me with great energy levels heading into the gym today. Squats felt solid and I'm ready to finish things up tomorrow with my last 10x3!Day 5 Week 7Squat- 8x4 80% 1RM 220x4,4,4,4,4,4,4,4(90 second rests)Deadlift-3x3-5) 280x5,5,5 (good sets, keep low back tight and you're good to go.)(120 sec rests)Hammer Strength Row 4x5-7) 240x7,7,7,7(90 second rest)Pull-Ups 3x5-7) 15x6,6,5Kneeling 1 Arm Cable Row 3x5-7) 3:1:3 16x5,5,5Seated Curl 3x15-20) 50x15,15,15Hammer Curl 3x15-20) 50x17,17,18Cable Curl 3x30-40) 4x35,35,35Machine Preacher Curl 3x30-40) 30x40,40,40
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    So as I mentioned, I'm officially done with the smolov jr program so I wanted to type up my thoughts on the program and also a few things I would suggest for anyone interested in running it.

    Frequency
    First off I really liked the program. I was able to hit all of my major lifts multiple times a week, even deads and bench that weren't the focus of the program. Getting better at any lift is like any other skill, it takes practice. Of course I was squatting 4 sessions per week which allowed me to work on my form and finding what small changes worked best for me and my body type. As I said I hit bench and deads 2/week which made me feel comfortable that my other areas wouldn't slack just because I was working on my squats so much.

    Rep Ranges

    The program had be doing sets of squats between 3-6 reps. My other lifts, as you all have seen, have been between 6-40 reps. I loved this! I was able to really maximize both sarcoplasmic and myofibrillar hypertrophy and it also helped prevent me from feeling mentally burnt out since there was a lot of variation. I can tell you those 40 rep sets of curl are no joke at the end of such intense training sessions.

    Volume
    I loved the frequency and volume, however the workouts do tend to run pretty long. Aside from my tuesday chest/back day, the other days tended to take around 1.5-2 hours including warm ups etc. Granted I warm up rather thoroughly but still they're pretty long sessions. Having such a busy schedule, it really pushed me for time some weeks when I had multiple tests, work, weekend covering shows for INB etc. This is definitely a program to run when you know you can devote a solid amount of time to it.

    Rest/Recovery
    This is a great program, but it's not for the weak of heart. Balancing this between my countless other responsibilities really challenged me at times. During the last week or two I had to sacrifice sleep in order to get everything done with classes/work. This really showed in my training as I had to rely more on my pre-workouts supps which I normally use very infrequently. If you're thinking of running a smolov/smolov jr, make sure it's a part of the year when you know you can consistently get a full night's sleep. I also REALLY recommend making time to foam roll each week. This really helped me stay fresh and be able to complete so many intense training sessions. When I didn't get to roll I could tell I was more stiff and had a harder time getting into the sets.

    At the end of the day it's a great program that can really help you bring up a lagging core lift. My squats have improved and I've been able to identify several small things I could do better in order to lift more and also lift a lot safer!
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    So just one more day of the de-load week and I should be ready to get back to crushing it in the gym. The past few weeks have been SO tough on my body and mind that this deload week has helped, but I'm still far from feeling refreshed but hopefully by Monday I'll be good enough to get back on the horse! Not sure which program is coming next since my coach is sending it Sunday night so it'll be a surprise to all of us when I post on Monday! lol
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    So today I began the Power Block Periodization program given to me by my coach Cliff Wilson! Long story short its a 56 day program the includes whole body power workouts focusing on the big 3 lifts, then other days with a more typical bodybuilding style workout! I can't wait to get going full steam with this! Today I had to do it on the fly since I didn't get the plan until early this morning but Wednesday when I lift again I'll be ready and organized!

    Here's what the whole body power sessions looks like that I did today minus one mistake during deads! Note I'm having to sub out squats for a few weeks until I can get some help from my ortho for hip issue which has gotten worse : ( This day also includes some extra work which is meant to be extra help for lagging body parts on the athlete. My last two are obviously arm exercises so I can keep working on these noodles of mine! lol

    Day 1 Power Session

    Squat- 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max
    (235 Max)
    Audible
    Free Motion Hack Squat (~315 Max)
    220x5,5 260x3,3 280x1 280x8

    Bench- 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x AMAP) 90% max (195 Max)

    135x5,5 155x3,3 175x1,3


    Deadlift- 2x5 70% max, 2x3 80% max, 1x1 90% max, 1xAMAP) 90% max
    (320 Max)

    225x5,5 255x3,3 255x1,10 (oops)

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 170x10 185x8

    Glute Press- 2-3x4-6) 150x6 180x6,6

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 20x6,6,6,6


    Triceps movement of your choice- 2-3x 4-6) 14x14 16x6,6
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    Since I rarely have time for long posts on here and the creator can obviously explain it a lot better, I'm posting the link to the article Cliff Wilson, my coach and the creator of Power Block Periodization, wrote explaining the program!

    http://www.corenutritionals.com/winn...iodization-pbp
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    Loving this new program so far!

    Day 3 Back/Traps/Biceps

    5-7 reps until 11/14
    1-2 Minutes Rest

    T-Bar Row 4 sets) 160x9 170x7,8,8

    Pull Ups 4 sets) BWx6,6,6,6

    Machine row 4 sets) 180x12 230x8 240x8 250x10
    Next week: 250

    Deficit Deadlifts 2 sets) 185x9 195x10
    Next week: 205x

    DB Shrugs 3 sets) 180x8,8,8

    DB or Barbell Curl 4 sets) 50x7,7,7,7

    Hammer Strength Preacher Curl 2 sets)
    35x7 45x7

    Hammer curl 2 sets) 60x7,7
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    Got in the gym feeling tired from last night but nevertheless I got in a solid workout!

    5-7 reps until 11/14
    1-2 Minutes Rest


    Incline DB Bench 3 sets) 110x7 120x7,7

    DB Flat Bench Press 4 sets) 120x7,7,7,7

    Pec Deck 4 Sets) 145x7,7,7,

    V Bar Cable pushdown 4 sets) 16x7,7,7,7

    Overhead DB extension 4 sets) 55x7,7,7,7

    Leg Raises 3 sets) BWx7,7,7
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    Had a great workout today despite the fact of being crazy sore the past few days! Since I've had some hip problems recently I decided to use Bulgarian split squats and hex bar deads as my first leg movements (power day and leg day). These don't aggravate my hip and allow me to still get in heavy compound work.

    Leg/Delts
    5-7 Reps until 11/14/13
    1-2 Minutes Rest

    Squatting movement: Smith Split squat 4 sets) 55x7 50x7,7,7

    Stiff leg deadlift 2 sets) 195x7,

    Leg Ext. 4 sets) 195x7,7,7,7

    Leg curl 3 sets) 110x7,7,7

    Hip abductor machine 2 sets) 120x8,8


    Hip adductor machine 2 sets) 130x7,7

    Shoulders
    DB Overhead Press 3 sets) 90x7,7,7,10 (oops, got in the zone)
    90x7,7,7

    Standing DB Lateral 3 sets) 50x7,7,10

    Reverse Pec Dec Machine 3 sets)
    100x8,8,8
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    2-3 Minutes Rest
    Rep Scheme: 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete 90% max

    Hex Bar Deadlifts (330 Max)
    230x5,5 265x3,3 295x1,7

    Bench- (195 Max)
    135x5,5 155x3,3 175x1,4


    Deadlift(325 Max)
    225x5,5 260x3,3 290x1,5

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 195x7,7,7

    Glute Press- 2-3x4-6) 195x7,7,

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 25x6,6 20x6,6


    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6)
    Audible 250x6 270x
    16x14x14 16x6,6
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    So with my schedule being so hectic lately I realize I haven't been able to be as active on here as I would like to be. To try and remedy that I'm likely going to start posting every other day, or every 2-3 days with my past days' workouts and thoughts. This way I can get everything posted and not slack on my posts!

    Wednesday (Chest, Triceps, Abs)
    5-7 reps until 11/14
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 120x7,7,7

    DB Flat Bench Press 4 sets)
    130x7,7 120x7,8

    Pec Deck 4 Sets) 150x5,6,7,7

    V Bar Cable pushdown 4 sets)
    17x7,7 16x7,7

    Overhead DB extension 4 sets)
    60x7,7,7,8

    Leg Raises 3 sets) (feet touch bar) BWx7,7,7

    Today (Legs, Delts)
    5-7 Reps until 11/14/13
    1-2 Minutes Rest

    Legs
    Squatting movement: Smith Split squat 4 sets) 55x7,7,7,7

    Stiff leg deadlift 2 sets) 205x7,7

    Leg Ext. 4 sets) 200x7,7,7,7

    Leg curl 3 sets) 115x7,7,7

    Hip abductor machine 2 sets) 127.5x8,8

    Hip adductor machine 2 sets) 135x6,

    Shoulders
    DB Overhead Press 3 sets) 100x5,6,7

    Standing DB Lateral 3 sets) 60x7,7,7

    Reverse Pec Dec Machine 3 sets)
    105x8,8,12

    Tomorrow I'm leaving after class and my ortho appointment to cover the ANBF Natural North Carolina! The ANBF is a new natural organization ran by natural legend Kent Bierly (President) and tigerfitness.com CMO Marc Lobliner (VP of ANBF). It should be a great show and I can't wait to finally meet Kent after talking to him a lot online. The show's proceeds go to two awesome charities, The Cystic Fibrosis Foundation and the North Carolina Coastal Federation so I'm excited to do my part and spread the news and give the athletes much deserved exposure!
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    I spent this weekend in Morehead City covering the ANBF North Carolina Natural and had a blast!! I got too meet up with some good friends and also got to meet natural legend Kent Bierly! I got to get in a workout after the show with Marc Lobliner, Vann Yarborough and Rachel Burks then get dinner with the entire ANBF crew so needless to say I was in bodybuilder heaven. Made some more friends in the sport and got a TON of footage! Below is Saturday's chest/tricep workout and then today's power lifting workout!

    Saturday
    5-7 reps until 11/14
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 130x6,6,6

    DB Flat Bench Press 4 sets)
    130x7,7,7,7

    Pec Deck 4 Sets) New Gym
    150x5,6,7,7

    V Bar Cable pushdown 4 sets) New Gym
    17x7,7 16x7,7

    Overhead DB extension 4 sets)
    65x7,7,7,7

    Leg Raises 3 sets) (feet touch bar)
    N/A (Didn't have time : ((( )

    Today (Monday) Power lifting day

    Hex Bar Dead Lifts - 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (340)
    Hex Bar Deadlifts
    240x5,5 275x3,3 305x1,6

    Bench
    (200 Max)
    140x5,5 160x3,3 180x1,
    135x5,5 155x3,3 175x1,4


    Deadlift
    (330 Max)
    230x5,5 265x3,3 295x1,4

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 200x7,7,7

    Glute Press- 2-3x4-6) 205x7,7,7

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 25x6,6,6 20x

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 17x7,7,7
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    Yet another hectic week of school! As it gets closer to finals it's gotten increasingly stressful. Nevertheless I've made sure I got in every workout and continue hitting my macros. My workouts have been great so far and I'm still loving PBP! This weekend I'll be gone to the NGA Pro Blowout which is the last show I'm attending until next year so I had to change my workout around a little so I would get em all in this week and not have to find time this weekend sine it'll be busy! Anyway here are the last few workouts!

    Sunday 11/17 Birthday Workout!!!!
    Hex Bar Dead Lifts - 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (345)
    Hex Bar Deadlifts
    240x5,5 275x3,3 310x1,5

    Bench
    (205 Max)
    145x5,5 165x3,3 185x1,3

    Deadlift
    (335 Max)
    235x5,5 270x3,3 300x1,5

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 205x7,7,7

    Glute Press- 2-3x4-6) 215x7,7,7

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 25x7,7,7,7

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 18x7,7,7

    Monday 11/18 Legs/Delts
    8-10 Reps until 11/28/13
    1-2 Minutes Rest

    Legs
    Squatting movement: Smith Split squat 4 sets) 40x10,10,10,10

    Stiff leg deadlift 2 sets) 210x10,10

    Leg Ext. 4 sets) Audible
    190x9 180x10,10,10

    Leg curl 3 sets) 105x10,10,10

    Hip abductor machine 2 sets) 135x10,10

    Hip adductor machine 2 sets) 135x10,10

    Shoulders
    DB Overhead Press 3 sets) (1:1:2) 80x10,10,10

    Standing DB Lateral 3 sets) 50x10,10,10

    Reverse Pec Dec Machine 3 sets)
    105x10,10,10

    Today 11/20 (Today was another great workout. Everything felt strong and was just a lot of fun.)
    Back/Biceps/Traps
    8-10 reps until 11/28
    1-2 Minutes Rest

    T-Bar Row 4 sets) (rambo style aka strapped up!) 175x10,10,10,10

    Pull Ups 4 sets) BWx9,9 Assisted 40x9, 9

    Machine row 4 sets) 270x9,9,9,9

    Deficit Deadlifts 2 sets) 235x10,10

    DB Shrugs 3 sets) 220x10,10,10

    DB or Barbell Curl 4 sets) 60x8,8,8,8

    Hammer Strength Preacher Curl 2 sets)
    40x10,10

    Hammer curl 2 sets) 70x10,10
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    Finished out the natural bodybuilding season by attending the NGA Pro Blowout near DC! Got to meet a ton of great people, get some much needed practice applying dream tan, and saw some serious bodybuilding! With all my classes cramming exams in before Tgiving break it's been busy but luckily I've gotten through it so far!

    Tonight at 8:30pm EST I'm hosting my first solo show for Inside Natural Bodybuilding Radio. Top prep coaches Cliff Wilson and RJ Perkins are on to bust some myths in the sport as well as discuss their coaching strategies and beliefs. It's definitely worth a listen! http://www.blogtalkradio.com/natural...and-rj-perkins

    Today's Workout (Powerlifting Day)
    2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (350)
    Hex Bar Deadlifts
    245x5,5 280x3,3 315x1,6

    (210)
    Bench Press
    145x5,5 170x3,3 190x1,4

    (340)
    Deadlift
    240x5,5 270x3,3 305x1,5

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 205x7,7,7

    Glute Press- 2-3x4-6) 225x5,6,6

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 30x6,6,6 25x7

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 19x4,4,4
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    I'm EXTREMELY excited to announce that I've officially joined Top Supplements Online/Cape Cod Nutrition Corner as a creator of content and sponsored athlete! This year I've met so many kind, supportive people that have helped me more than I could ever ask for. James and Katie Carron are two of those amazing people that I've been able to meet.

    It's truly an honor to join the team and have the chance to work with the dynamic duo! The company is already amazing but be sure to look for awesome content including articles, blogs, interviews and more over the upcoming months and years! Thanks again TSO for such an amazing opportunity! Talk about an amazing late birthday/early Christmas present!

    http://topsupplementsonline.com/
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    So I'm finally back on here after holiday break! I was finally able to relax for a few days and enjoy some time with the family which was great! Since then I've just been in review mode getting ready for some finals next week. Workouts have been pretty solid especially since I was able to get some extra rest this past weekend. My leg workout wasn't good at all today. I had a lab final so my preworkout meal was about 4 hours prior to my workout, on top of stressing during the final I just felt off most of the workout but either way I got thought it. Bad workouts happen so I'm just looking toward tomorrows workout and making the most out of it!

    Legs 12//13
    10-15 Reps until 12/11/13
    1-2 Minutes Rest

    Squatting movement: 4 sets)
    Smith Hack Squats
    135x15,15,15,15

    Stiff leg deadlift 2 sets) 205x11,11 (need to focus more on activating posterior chain)

    Leg Ext. 4 sets) Last Week: 160x13,13 140x13,


    Leg curl 3 sets) 90x15,15,9
    Last week: 110x10,10,10

    Hip abductor machine 2 sets)
    140x12,12

    Hip adductor machine 2 sets) Audible
    140x10,8
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    Wednesday Back, Biceps, Traps
    8-10 reps until 11/28
    1-2 Minutes Rest

    T-Bar Row 4 sets) (strapped up)
    155x15,15,15,15 (amazing sets)

    Pull Ups 4 sets) BWx10,10 Assisted 61x13,13

    Machine row 4 sets) 250x12,12 230x12,

    Deficit Deadlifts 2 sets) Audible- Feeling beat up after my power day and then a leg day so I opted out of deadlifting today. Did underhand pulldowns instead.
    Last week: 235x10,10

    DB Shrugs 3 sets)
    200x15,15,15

    DB Curl 4 sets) 40x15,15,15,15

    Hammer Strength Preacher Curl 2 sets)
    35x11 25x15

    Hammer curl 2 sets)
    40x15,15


    Thursday Chest, Triceps, Abs
    10-15 reps until 12/11
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 110x15,15,10

    DB Flat Bench Press 4 sets)
    100x13,12,12,12

    Pec Deck 4 Sets)
    100x15,15,15,15

    V Bar Cable pushdown 4 sets)
    14x15,15,15,15

    Overhead DB extension 4 sets)
    45x15,15,11,15 (weird)
    Next Week: Do same weight.

    Machine Russian Twist 3 sets)
    80x12,12,12
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    I have to say this PBP program is one of the most enjoyable programs I've done so far in my bodybuilding career. I'm able to hit everything with good frequency, do a lot of different lifts which keeps my interest up, incorporate a lot of rep ranges, and probably my favorite part is having the extra work to dedicate to my weak points after my main lifts on my powerlifting day. I have 1-2 weeks left before I finish up this first cycle but I definitely recommend doing it for anyone looking for a new program to run.

    Yesterdays Workout: Saturday Back, Biceps, Traps
    10-15 reps until 12/11
    1-2 Minutes Rest

    T-Bar Row 4 sets) (strapped up)
    165x15,15,15,15 (eh not bad but could be better)

    Pull Ups 4 sets)
    BWx10.10 (eh) Assisted 61x14,14

    Machine row 4 sets)
    230x12,12,12,12

    Deficit Deadlifts 2 sets) Audible- Feeling beat up after my power day and then a leg day so I opted out of deadlifting today. Did underhand pulldowns instead.
    Last week: 235x10,10

    DB Shrugs 3 sets)
    210x13,13,13

    DB Curl 4 sets) 50x12,12 40x12,15

    Hammer Strength Preacher Curl 2 sets)
    25x15,16

    Hammer curl 2 sets)
    (1:1:3) 40x11,12
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    Finishing up finals for the semester so needless to say I'm on a life high right now! I've had an annoying knot in my right pec that's bothered me for about a week. It's getting loosened up some but I could tell it really effected my pressing today. Anyway nothing serious and I'm ready to keep crushing it this week!

    Monday (Powerlifting Day)

    Hex Bar Dead Lifts - 2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (360)
    Hex Bar Deadlifts
    255x5,5 290x3,3 325x1,5

    (200)
    Bench Press
    140x5,5 160x3,3 180x1,5

    Deadlift
    (350)
    245x5,5 280x3,3 315x1,3

    (1 Minute Rest) (1:1:2 Tempo)
    Leg Extensions- 2-3x 4-6) 220x6,6,6

    Glute Press- 2-3x4-6) 235x6,6,6

    Bicep movement of your choice (Spider Curl)- 4x 4-6) 35x4,4,4,

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 19x
    19x5,5 18x6

    Today (Chest, Triceps, Abs)

    15-30 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    100x15,15,15

    DB Flat Bench Press 4 sets)
    80x20,20,20,20

    Pec Deck 4 Sets)
    Audible- DB Fly 40x26,26,26,26 (I've had a knot in my right pec for about a week and cannot get that thing out! I noticed it really messed with my pressing today.)

    V Bar Cable pushdown 4 sets)
    11x24,20,20,17

    Overhead DB extension 4 sets)
    Rope Pushdown 9x15 7x17,17 5x30

    Machine Russian Twist 3 sets)
    Crunches BWx25,25,25
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    The feeling of being done with school for a month and actually having time to relax is so amazing!! I've been using my time to get some much needed rest and also to get some great stuff started for Top Supplements Online. We truly have some great content coming early 2014 including interviews with brand CEOs including Marc Lobliner and many others! Training has been going very well! I finished my first cycle of PBP this past Saturday but I'm starting back over until my next appointment with my ortho guy. My hip is feeling MUCH better. I've found that after addressing some butt wink during my full squats that my hip is much more healthy and I am slowly able to work back in to back squats! 2014 is another full year of growth season before I begin considering when my next show will be so I'm ready to hit it full steam and and some much needed size to this lanky frame!

    Fridays workout (Back, Bicep, Traps)
    10-15 reps
    1-2 Minutes Rest

    T-Bar Row 4 sets) (strapped up)
    180x10,12,12,12

    Pull down 4 sets) 130x10,10,10,10

    Cable Row 4 sets) 110x10,10,10,10

    Deficit Deadlifts 2 sets) 235x11,11

    Smith Machine Shrugs 3 sets) 180x15,15,15

    DB Curl 4 sets) 50x10,10,10,10

    EZ Bar Preacher Curl 2 sets)
    30x10,10

    One Arm Spider Hammer curl 2 sets)
    20x10,11

    Saturday (Chest, Triceps, Abs)
    10-15 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    120x10,10,10

    DB Flat Bench Press 4 sets)
    110x10,10,10,10

    DB Fly 4 Sets) 60x10,10,12,12

    V Bar Cable pushdown 4 sets) 10x10 8x10,10,10

    Rope Pushdown 4 sets) 6x10 5x10,10,10

    Crunches on Swiss ball 3 sets)
    BWx20,20,20
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    Spent my Christmas Eve morning doing another power day on PBP. Today was awesome because it was my first time putting squats back into my program!! After letting my hip rest some and addressing some butt wink issues my hip is feeling much better and I was actually able to move a little weight! It's still a ways away from 100% but it's feeling a lot better! I had a great workout from start to finish which really set the mood for the rest of the day and leading into Christmas!!

    Today (Power and Weak Point Day)
    2x5 70% max, 2x3 80% max, 1x1 90% max, 1x as many reps as you can complete) 90% max

    (N/A)- went by feel since it's my first day adding squats back in and I'm still working on rehabbing it and easing my way in.
    Squats
    185x5,5 205x3,3 225x1,3

    (205)
    Bench Press
    145x5,5 165x3,3 185x1,3

    Deadlift
    (355)
    250x5,5 285x3,3 320x1,3

    (1 Minute Rest) (1:1:2 Tempo)
    Seated DB Press- 2-3x 4-6) 120x4,4,4

    Lateral Raise- 2-3x4-6) 50x6 60x6,6

    Bicep movement of your choice (Concentration Curl)- 4x 4-6) 30x5,5,5,6

    Triceps movement of your choice (V Bar Pushdown- 2-3x 4-6) 12x6,6,6
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    So I thought I would do something a little different and make a quick photo video of today's progress pictures so you guys could all see where I'm currently at. I post a lot of info but don't post many images so I thought I would do this since I have to send em to my coach anyway. In a rush this evening so posing was sub par, don't judge too hard lol. Honestly not looking for critiques but I think anyone that follows me should at least see where I'm at from time to time just to see that we all have weak points and we all are on a slow but sure journey.

    This is my heaviest of the growth season, right before starting a mini cut this week or next week. After a certain point it's pointless, and even can have a negative effect to gain a lot in the growth season. Some fat gain is standard for a good growth season but it's still important to manage your weight year round and know when it's time to slow things down or even mini cut to make sure you're in a good weight range for optimal growth and health.

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    You got some real wide lats bro!
  33. New Member
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    Quote Originally Posted by Revival View Post
    You got some real wide lats bro!
    Thanks brotha!! Now if I can just get my chest up lol I hold a lot of my fat in my chest so it looks more proportional than it actually is in my opinion so needless to say I'm blasting those pecs this growth season lol
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    FINALLY feeling rested up with about 1 week left in my winter break. It took forever to actually feel like my sleep was regulated and my energy levels were normal, but now I'm feeling a lot better. Workouts have been very solid despite still having some weird hip stuff going on but I have another appointment soon so I'll be able to hopefully see what's going on with them. Here's my workout from today!

    Chest, Triceps, Abs
    5-7 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    140x6,6,6

    Barbell Bench Press 4 sets)
    155x7,7,7,7

    DB Fly 4 Sets) 90x8 100x7,7,7

    V Bar Cable pushdown 4 sets) 11x7,7,7,7

    Rope Pushdown 4 sets) 8x6,6,6,6

    V Up 3 sets) 10x7,7,7


    Also my sponsor and employer is having a pretty cool contest type promo going on. The more likes and shares our Facebook page gets, the better discounts and free supplements fans can get from MAN Sports. It will really help us build an audience and my new articles etc this year will be able to reach and help more people. I'd really appreciate anyone that's willing to just visit the page and "like" and/or share it so we can continue to grow and help more people!

    Top Supplements Online Facebook Page: https://www.facebook.com/pages/Top-S...1812104?ref=hl
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    Rest day today which is good since I have some pretty big things to do for TSO, however the past several days have been very good workouts! While I'm home I haven't had a good place to sit and work so I find myself sitting in less than optimal seats which has caused my lower back to be really tight. Nevertheless I'm making sure to foam roll and stretch out so I can stay fresh. Around 6pm est tonight we'll be post a giveaway contest on the Top Supplements Online Facebook page. Contestants get a chance to win a free MAN Sports Gameday pre-workout which is honestly my favorite pre-workout to date. Starting at 6pm all you have to do is visit the facebook page and you'll see the post with directions of how to win!

    TSO Facebook Page:https://www.facebook.com/pages/Top-S...ne/70291812104

    Saturday's Workout
    Back/Biceps/Traps

    5-7reps
    1-2 Minutes Rest

    Bent Barbell Row 4 sets)
    155x7,7,7,7

    Pull down 4 sets) 170x5,5,5,5

    Cable Row 4 sets) 150x5,5,5,6

    Deficit Deadlifts 2 sets) 250x8 265x8

    Smith Machine Shrugs 3 sets) 295x7,9,9

    DB Curl 4 sets) 70x6,6,6,6

    EZ Bar Preacher Curl 2 sets) 40x7,7

    One Arm Spider Hammer curl 2 sets)
    30x4 25x6


    Sunday Workout
    Chest/Triceps/Abs


    5-7 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets)
    140x7,7,7

    Barbell Bench Press 4 sets)
    Audible- DB Bench 130x7,7,7,7
    *Last week BB Bench- 155x7,7,7,7*

    DB Fly 4 Sets) 110x5,5,5,5

    V Bar Cable pushdown 4 sets) 12x5,5 11x6,7

    Rope Pushdown 4 sets) 8x7,7,6,6

    Decline Oblique Crunch 3 sets) BWx7,7,7
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    Finally settled back in for the spring semester at UNCW! My training has been really good and I found out that this semster should be easier than last semester so I should be able to get a lot done for TSO and spend more time learning on my own about training, diet etc. Had my ortho appt yesterday and found out that I had "Internal Snapping Hip." This is good news as it means no surgery!! I just have to keep working my way into squatting at full strength. Lately I've been able to hit 90% of my 1RM with virtually no pain! I'm playing is safe but things are much better than they were!

    1/14 Leg Workout
    5-7 reps
    1-2 Minutes Rest

    Legs
    Squats 4 sets)
    210x5,5,5,

    Stiff leg deadlift 2 sets) Audible
    260x7,7

    Leg Ext. 4 sets) 170x7,7,7,7

    Leg curl 3 sets) 130x5,5,5

    Hip abductor machine 2 sets) 120x7,7

    Hip adductor machine 2 sets) 130x7,7

    1/15 Back, Traps, Biceps

    5-7reps
    1-2 Minutes Rest

    Bent Barbell Row 4 sets)
    170x6,6,6,7

    Neutral Grip Machine Pull down 4 sets)
    180x9 190x7,7,7

    Neutral Grip Machine Row 4 sets)
    130x7,7,7 150x7

    Deficit Deadlifts 2 sets) Audible- Chin Ups so my lower back could recover from the last few days.)
    Last Week: 275x6,6

    Smith Machine Shrugs 3 sets) (squeeze at top) 255x10 275x7,7

    DB Curl 4 sets) Audible 60x7,7,7,7
    Last week: full sets with 70lbs

    DB Preacher Curl 2 sets) 25x7,7

    One Arm Spider Hammer curl 2 sets)
    25x7,7
    Conflicting modification on January 15, 2014 at 1136 AM:
    5-7reps
    1-2 Minutes Rest

    Bent Barbell Row 4 sets)
    170x6,6,6,7

    Neutral Grip Machine Pull down 4 sets)
    180x9 190x7,7,7

    Neutral Grip Machine Row 4 sets)
    130x7,7,7 150x7

    Deficit Deadlifts 2 sets) Audible- Chin Ups so my lower back could recover from the last few days.)
    Last Week: 275x6,6

    Smith Machine Shrugs 3 sets) (squeeze at top) 255x10 275x7,7

    DB Curl 4 sets) Audible 60x7,7,7,7
    Last week: full sets with 70lbs

    DB Preacher Curl 2 sets) 25x7,7

    One Arm Spider Hammer curl 2 sets)
    25x7,7

    1/16 Chest, Triceps, Abs

    5-7 reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 150x6,5 140x7

    Barbell Bench Press 4 sets)
    165x6,6,6,6

    Machine Fly 4 Sets) 155x7,7,7,7

    V Bar Cable pushdown 4 sets)
    16x7,7,7,7

    Rope Pushdown 4 sets) 13x6,6,6,6

    Decline Oblique Crunch 3 sets)
    BWx10,10,10


    Since going to my Chiropractor last week, he suggested using a decline bench, and jacking it up using stairs or plates etc to allow me to decompress my back without using a pullup bar or inversion table. I now do this around twice per week for 10-12 minutes and it's been great for helping my back stay healthy and not feel so tight and cumbersome.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  37. New Member
    SeahawkMuscle's Avatar
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    5'11"  189 lbs.
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    So I just got my first feature on Muscle and Strength! I wrote a fun article laying out what training program I suggest for someone wanting to survive a hypothetical zombie apocalypse! It was a lot of fun to write, plus it's been amazing getting it on M&S! I would definitely appreciate if you all go and "like" the article to help me out (if you actually like it that is lol)

    http://www.**********************/wor...itioning-guide

    As far as my training, I'm taking a few days off before I start my next program. Unfortunately I've had a setback with my hip issue so I'm taking it easy until I can get more answers. It's getting really annoying but luckily I'm in the process of getting an appointment with a sports medicine ortho soon so hopefully they can help me finally fix this.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  38. New Member
    SeahawkMuscle's Avatar
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    5'11"  189 lbs.
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    I've had several good workouts this past week! I'm running the PBP program for a little bit longer before I switch programs. I've loved PBP so doing it a little longer isn't a bad thing at all lol. As for my hip, I finally got an appointment for this coming Wednesday in order to get a second opinion and hopefully get this thing figured out. In the mean time I'm just doing lunges and other movements that don't aggravate my hips surprisingly. Here's a leg workout from Friday! I was short on time so I decided to shorten the rest times to fit everything in, plus it's great for product more metabolic stress. It was a killer workout and the adding the lunged in for the first time in a while ripped me a new one lol.

    Legs/Delt
    5-7 reps
    1-2 Minutes Rest

    Legs
    Leg Press 4 sets) 360x10,10,10,10
    Audible Lunges 4 Sets) 120x8,8,8,8,8

    DB Stiff leg deadlift 2 sets) 190x10,10 (great sets. Don't go so low that you have to use too much lower back.)

    30 seconds rest intervals
    Unilateral Leg Ext. 4 sets) 50x10,10,10,12
    Last week: 70x9,9,9,9

    Lying Leg curl 3 sets) 95x10,10,10
    Last week: 115x8,8,8

    Hip abductor machine 2 sets) 115x10,10
    Last week: 130x7,7

    Hip adductor machine 2 sets) N/A Machine Out Of Order
    130x7,7

    Shoulders
    Standing Barbell Overhead Press 3 sets) 95x10,9,7

    Machine Lateral 3 sets) 75x10,10,10

    Cable Rear Fly 3 sets) 4x10,10,10


    Also anyone that's a fan of MTS Nutrition, Top Supplements Online is having a cool giveaway contest on our Facebook page! If you're interested in winning MTS Nutition's new meal replacement I suggest checking it out!!

    https://www.facebook.com/TopSupplementsOnline

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    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  39. New Member
    SeahawkMuscle's Avatar
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    5'11"  189 lbs.
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    So after going to a second ortho I'm now in the process of getting an appointment to get an MRI on my hip so see if it's a tear or just a structural thing. I have to get dye injected into it so they can make sure even if it's a small tear so that sucks since I hate needles haha. Either way I'm looking forward to getting some answers and continuing to get back to 100%. I'm still hitting legs hard, just substituting other compound movements like lunges and a few press machines, and of course isolation movements. I can't complain much because I can at least still do plenty of movements to still keep making progress on my legs as I prepare to step back on stage in 2015.

    My workouts have been great despite my schedule being CRAZY stressful! Here's today's Chest/Triceps/Abs workout. I'm now back into a 10-15 rep ranges which is a nice change!

    10-15 Reps
    1-2 Minutes Rest

    Incline DB Bench 3 sets) 110x15,15,

    Barbell Bench Press 4 sets)
    115x13,13,13,14

    Machine Fly 4 Sets) 115x15,15,15,12

    V Bar Cable pushdown 4 sets)
    13x15 12x15,15,15

    Rope Pushdown 4 sets)
    8x15 7x15,16

    Decline Crunch 3 sets) 45x15,15,15

    MISS (12 minutes)


    Also I've been undergoing another mini cut the past few weeks to get my weight back to what has been my sweet spot this growth season (187-189). Although it's hard to explain, when I first started this growth season my sweet spot was more around 180-185 so it's nice to see some quality improvements the past several months. I'm a FIRM believer in having mini cuts during long growth seasons. Along with keeping your metabolism on point and preventing excess weight gain, they have been amazing in teaching me more about how my body reacts to different macro adjustments and cardio additions. This will be a huge benefit when it comes time to diet for my next show since we'll have a much better idea of how to start off the cut.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
  40. New Member
    bfoley's Avatar
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    Andrew,
    Overall, where the results you got from PBP what you expected ? Would you recommend this program to others ? Thanks.

    --Brian
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