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

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  1. Smolov is looking brutal so far. Keep up the work though dude.
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  2. Quote Originally Posted by aceroni View Post
    Subbed to support another natural bodybuilder as well as learn more about smolov..

    Are you picking the assistance exercises (the curls, etc) or is this all laid out in the program?
    Thanks man! It's a ton of sets but I'm really enjoying the program so far.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
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  3. Quote Originally Posted by aceroni View Post
    Subbed to support another natural bodybuilder as well as learn more about smolov..

    Are you picking the assistance exercises (the curls, etc) or is this all laid out in the program?
    Glad to have the support! I actually chose my assistance work. The program was given to me kind of like this.

    EX. Day 6
    10x3 Squats.
    1x30 Leg Extension
    1x30 Leg Curl
    6 Sets Chest
    6 Sets Triceps

    So a few exercises where laid it and then the rest I was able to choose. I liked that a lot since I could chose exercises that put more emphasis on what I specifically needed to work on like using the close grip EZ Curl rather than wide etc etc.
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  4. Still having to fight some heads games the latter part of this week but regardless I got my butt in the gym and had a killer workout today. Nobody can take away the person you are, and the things you achieve.

    A lot of people shy away from doing sets as high as 20-40 reps but I truly believe they can be a great addition to your workouts. They do a great job of flooding extra blood into the muscles and really emphasis sarcoplasmic hypertrophy. You'll see my second arm day of the week has several exercises with high reps like this.

    Day 5 Week 4

    Squat- 8x4 80% 1RM 205x4,4,4,4,4,4,4,4
    (90 second rests)

    Deadlift-3x3-5) 275x5,5,5
    (120 sec rests)

    Hammer Strength One Arm Row 4x5-7)
    155x7,7,7,7
    (60 second rest)

    Pull-Ups 3x5-7) 0:1:0:1 BWx7,7,7

    Kneeling 1 Arm Cable Row 3x5-7) 17x6,6,6

    Seated Curl 3x15-20) 40x18,18,18

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

    Cable Curl 3x30-40) 4x33,33,33

    Machine Preacher Curl 3x30-40) 30x26,26,26
    Top Supplements Online sponsored athlete/writer.
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    Inside Natural Bodybuilding

  5. Finished off week 4 with a pretty strong workout! I'm having to work on an ankle issue that's came about so that's annoying but none the less I was able to wrap up a good workout. Now it's time to sit back and watch some Mr. O coverage!!

    Day 6 Week 4

    quat- 10x3 85% 1RM) 215x3,3 220x3,3,3,3,3,3,3,3 (start pointing my big toe forward in order to give my ankle enough room in the hole.) (First two sets were supposed to be 220 as well but I had a brain fart at first.)

    Leg Ext- 1x30) 75x40

    Seated Leg Curl- 1x30) 65x50 (holy crap)

    Barbell Bench 3x10-20) 125x13,13,13 (good sets) (90-120 seconds)

    Decline Bench 3x10-20) 115x16,14,12 (eh)

    EZ Skull Crushers 4x15-20) 50x15,15,15,15

    Machine Dip 2x15-20) 80x20,20

    Rope Pushdown 3x30-40) 5x30,30,30

    1 Arm Overhead Dumbbell Extensions 3x30-40) 5lbs x 30,30,30
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
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  6. Here's a great video on posing by THE MAN IFPA pro RJ Perkins! I've seen first hand how great RJ's clients pose at shows and can say he's a great resource for people wanting to improve their own posing! RJ's a great posing coach and prep coach if anyone is looking for a quality coach to get them ready for a show!

    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  7. Most people may not know, but a few months ago I set up my own personal webpage, naturalbodybuildingtalk.com! I use it to interview coaches and athletes throughout natural bodybuilding that I personally know and think have a lot of great information to give athletes and fans. I also use it to do supplement reviews and as a place to post all the articles I write! Along with all of that I blog a few times a month about my journey as a natural bodybuilders and my overall thoughts on life and bodybuilding as I continue my pursuit of my goals! I definitely encourage you guys to check it out and as always I appreciate the support!!

    http://naturalbodybuildingtalk.com/
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  8. Sweet! Sounds right up my alley... Checking out now!

  9. Ever considered doing a podcast? Seems like those interviews and subject matter would do well in the talk radio format.

  10. Quote Originally Posted by daft205 View Post
    Ever considered doing a podcast? Seems like those interviews and subject matter would do well in the talk radio format.
    Thanks for the support my dude!!

    The group I work with, Inside Natural Bodybuilding, actually has a podcast where various athletes and promoters come on and discuss upcoming shows and placings so I wouldn't want to piggy back off of them. One reason I did the web page/blog was because so many people have began doing their own personal YouTube page etc that I wanted to do something different. From what I see from INB's podcast getting the equipment and setting it up would be too much for me lol
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  11. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  12. 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/
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  13. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  14. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  15. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  16. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  17. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  18. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  19. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  20. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  21. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  22. 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!
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  23. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  24. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  25. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  26. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  27. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  28. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  29. 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
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding

  30. 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!
    Top Supplements Online sponsored athlete/writer.
    ACE Personal Trainer
    Inside Natural Bodybuilding
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