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

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  1. 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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  2. 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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  3. 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.
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  4. 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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  5. 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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  6. 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.
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    Inside Natural Bodybuilding

  7. 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.
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    Inside Natural Bodybuilding

  8. 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.
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    Inside Natural Bodybuilding

  9. 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.
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    Inside Natural Bodybuilding

  10. 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

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

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

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

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

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

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

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

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

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

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

  21. 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.

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

  22. You got some real wide lats bro!

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

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

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

      
     

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