A New Breed of Beast

[BillFinkbiner]

Hi, I'm Bill. I've decide to post a log on here to track my progress and keep my motivation high. I'lll post some pics soon.

Right now I am 15 days out from my first contest, the NPC Show Me Naturals, here in St. Louis. I've been training under the brutal, yet effective guidance of Derek Charlebois through my membership with Team Scivation. He has had me on the Cut Diet for the last 14 weeks. I have gone from 9% BF to 4.8% last Sunday, but I still have a lot of work to do until showtime.

Today was arms. I went to Kurt Weidner's website last night, and woke up fired up to crush some weights. Everybody must check it out. Right on the home page you get a huge jolt of focus and intensity.


All rest times 30 seconds
BB Curls
70x10
70x10
70x10

Hammer Strength Preacher Curls
65x10
65x8.5
60x10

Seated Hammer Curls
30x10
30x10
30x10

V-Bar Press Downs
180x10
185x10
190x10

Dips
Bodyweight x10
Bodyweight +10x10
Bodyweight +10x10

Over Head Cable Rope Extensions
125x10
125x10
125x10

V-ups
70
61
60
50

Leg Raises
105
100
100
100

I tried something different today. Before cardio I took 3 Dialene4 caps, and went and did some mandatory poses. Then I got on the treadmill and did 45 mins at 21-27% incline speed 4.2. Burnt 900 calories and was drenched. The belt on the treadmill was covered and I literally had sweat flowing off of my head by the end of it.

All in all a great day at the gym. While practicing posing I was working on gripping the floor with my feet. I made a huge difference in the appearance of my legs.
__________________

 

[BillFinkbiner]

Ok, here are some pics from last night's posing practice

 

[Hank Vangut]

you look contest ready now and you still have 15 days!
all you need is a tan and you are ready to win.

curious as to what your weight/height/measurements are?

 

[BillFinkbiner]

you look contest ready now and you still have 15 days!
all you need is a tan and you are ready to win.

curious as to what your weight/height/measurements are?

Thanks, Hank, but I've still got a lot of work to do. My hams and glutes are no where near where they need to be, but I will get them there.

Last Sunday I weighed 179
6' Tall
28" Waist
16" Arms
51" Shoulders
43" Chest
23" Quads
15" Calves

15 days left to get super SHREDDED!!!!!!!!!!!!!!!!

 

[BillFinkbiner]

14 Days And Counting

Two weeks form this very minute I will be backstage pumping up for the night show of the NPC Show-Me Naturals. I've got a lot of work to do between now and then, but I will make it so.

Today was delts. My left shoulder was feeling a little weird today, so it was ALL ABOUT FORM.

30 second rest periods
Setaed DB Military Press (no back support)
45x10
45x10
45x10

Seated DB Front Raise (no back support)
30x10
30x10
30x10

Standing Laterals
30x10
30x10
30x10

Rear Delt Flyes
55x10
55x10
55x10

Took 3 caps Dialene4 and then did a round of mandatory poses. I think I strained my shoulder posing yesterday, becasue I could really feel it doing a rear lat spread. I'm not worried though its more of a nagging thing than a sharp pain. I'll just monitor it for the next 2 weeks, then i can rest it after the show. "Stimulate, don't anihilate."

Then it was time for 15 sprints on the recumbant bike. I warmed up for 5 minutes and then it was on 30 second sprints with 30 second rests. BURNED!!! Which is exactly what I need. These are the most intense things I have ever done, and with my glutes lagging I'm going to have to do more.
__________________

 

[BillFinkbiner]

13 Days and Counting

Looked like rain so instead of walking my dog as I usually do for Sunday's cardio I went into the gym and did 45 mins on the treadmill 24-27% incline 4-4.2 speed 890 cals burned. Tanned and took Dialene4 before and left a puddle of sweat in the cup holder. My shirt was dripping.

 

[swanee609]

nice work man ur riped

 

[BillFinkbiner]

11 Days and Counting

nice work man ur riped

Thanks, swanee609, but I've got a lot of work left to do.

As I look on my Jamie Eason calendar, I see it's 11 days until SHOWTIME. I'm going to have to post yesterday's and today's workouts here, because I got held up at work for another 10.5 hour shift. I missed my evening cardio and posing, but was busy enough waiting on like 50 different tables in the night to burn some calories anyway and brought enough food to get by.

Monday's chest workout:

DB Incline Press
60x10
60x10
60x12 35x13 25x10 Drop set

Flat DB Press
60x9
60x7.5
50x11 35x10 25x10
The first drop set on inclines really kicked my butt and my left shoulder is still a little strained so I had to back off a bit.

Incline DB Flyes
35x10
35x7 My wrist was wobbling and made it hard to controll the weight. Took a bit more rest, but not over a minute
35x11 25x11 15x13 At this point my chest was PUMPED. I did acouple of side chest and hands on hips MM's and was STRIATED.

Pushups
23

Crunches
150 I was short on time as usual on Mondays, thought I was going to finish abs in the evening, but had to fill in at work.

Rest times were between 30 second and a minute. I honestly don't know. I was just charging ahead. This workout gave me a HUGE PUMP. I had just had my refeed the night before, and judging by my appearance after the workout it wasnear perfect..The refeed, not my physique, that's a never ending quest.

Today was Back:
BO BB Row
185x10
185x10
185x12 155x13 135x10

1 Arm Rows
90x10
90x10
90x12 60x12 50x10 These killed. The weird, yet good part was they seemed to hit my hams harder than my back. After the drop set, I wasn't just pumped, I was SWOLLEN. It hurt, but felt great. My rear delts were poopping of my shoulders. Finally giving me the appearance I was looking for.

Cable Pulldowns
180x10
180x10
180x10 150x4 130x5 110x6 Like I said, the 1 arm rows killed and showed their effects on this exercise.

Lat Pulldown Close Paralell Grip
140x10
140x10
130x10 100x11 90x13 From got sloppy on the second aet, so I lightened the load.

DB Shrugs
90x10
90x10
90x12 60x13 50x10

Hyperextensions (focus on glutes)
40
40
28

I then took 3 Dialene4 and did 1 round of mandatories. posing was quite difficult at this point. then I got on the treadmill fo 45 minutes at 24% incline 4 speed 870 calories burned. I was pouring with sweat by about ten minutes and it didn't let up.

I'm going back in later to do some posing. Mostly mandatory, with some work on the individual routine.

 

[BillFinkbiner]

10 Days and Counting

Alright so Tuesday night was an interesting one. I had a really good session posing. SQUEEZING my legs with everyshot. Then came bed time, or what I thought was going to be bed time. I don't know where it came from, but I had a wicked bout of diahreah. It lasted most of the night and I probably only got about 3 hours of uninterupted sleep.

I still woke up with the alarm and had my morning Xtend/VasoXplode/Glutaform. I was feeling a little weak and still somewhat unsetteld in the gastro-intestinal area, but decided to at least go in and do some abs. Wednesdays are my off days, but I got the OK from Derek to still do cardio and abs. HIIT was definately out of the question. Here's the abs workout.

Cable Crunches
100x100
100x80
100x75

Leg Raises
120
102
100

Seated Twists
150 (each direction)

Didn't feel to bad afterwards. I had a bit of a bout right before and during work, but feel much better now. Gotta love chewable Pepto. When I got home from work I was able to take a 2 hour nap. I'm going to do some posing here at home. Still focusing on these wheels which are improving. Then it's REFEED TIME!!!!!! And its going tobe so good. I've already enlisted some help for tomorrow's leg workout so that I can do the drop sets. I used to take her aerobics class, so I know she's sadistic enough to help me crank out 35 squats and lunges.

It's so close now and nothing is going to stop me!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[BillFinkbiner]

9 Days and Counting

Just got back from my much needed massage especially after what I did today. Went and picked up my almond butter and 5 gallons of spring water for the 1st two days of next week.

Today's leg workout taught me two very important things.

1. I had no Idea what intensity was and have not in the entire 2.5 years I have been training been even close to the level I am capable of and need to train at.

2. All of you people who have a training partner or who hire a trainer to work out with you are smart and lucky people.

I enlisted the help of Sabrina, one of the trainers/aerobics instructors at the gym to help me with my drop sets today. I new from taking ine of her aerobics classes a few times in the past that she was sadistic enough to enjoy it and help push me through it.

Here's the last Cut Diet Leg Day for this prep, but definately not the last I will do

Rest times unknown, but slightly longer than the rest of the WO for safety. I'd guess 2 minutes.
Squats
185x10
185x10
185x10 135x11 115x11 PUMP and BURN. Just begining to understand what focus really is.

The rest of the WO had 30 to 60 sec rest times.
SLDL
205x10
205x10
205x11 185x11 155x10

Leg curls
100x10
100x10
100x10 80x6 60x4 40x3 The isolation movements really kicked my ass during dropsets.

Lunges
70x10
70x10
70x10 50x10 40x10 This is where the dry heaves started, but left quickly. This is where I found out what focus was.

Extensions
180x10
180x10
180x10 150x1 130x2 80x5 30x10 This is where I found out what CNS failure was. I was shocked that I couldn't move the 150, 0r 130. Then when I still had difficulty with 80 and it took everything I had just to keep 30 pounds in motion. Nothing exixsted except me and that machine. Next time I will WIN.

The good part is that at this point my legs were SWOLLEN to a size I have never seen them before. The size I want them to be when dry unpumped and shredded. At least now I know what that looks like.

Standing Calf Raises
90x12
90x11
90x12 65x8 45x9

Seated Calf Raises
90x15
90x15
90x18 70x18

Now I finally have an Idea of what it take to train. This workout has taught me what need to know.

 

[BillFinkbiner]

I just got back from posing practice and cardio. the posing is improving, but there's much work to be done in the next 9 days. I want it to appear effortless and flawless.

I did 45 minutes on the treadmill 24-27% incline speed 4-4.5 927 calories burned. How about that Nate Diaz Next Ultimate Fighter match. Definately good stuff to do cardio to.

While doing cardio i started to feel really good. Something about today's leg workout has unlocked and thrown open a new door for me. I visualized myself being placed in the center of the stage and saw every pose in prejudging.

Now it's time to make it REAL!!!

Here's acouple of snaps from tonight:

 

[BillFinkbiner]

8 Days and Counting

OK, here's today's workout.

BB Curls
70x10
70x10
70x12 50x13 40x10

Hammer Strength Preacher Curls
65x10
65x10
65x12 45x12 25x12

Seated Hammer Curls
30x10
30x10
30x10 20x12 10x13

V-Bar Pressdowns
190x10
190x10
190x10 160x7 140x5 120x7

Dips
12
13
11

OH Triceps Rope Extension
130x10
130x9.5
120x10 100x6 80x13

V-ups
70
60
55

Leg Raises
102
105
110

I have never had a pump in my arms like this before. They were HUGE. It felt great. It kicked my ass, but felt great.

I took 3 Dialene4 and did 45 mins of Treadmill 24% incline 4-4.2 speed 872 calories burned.

After this I went out and picked up my ProTan. I cannot wait. 2 more nights of work left. Then its all about turning around my body clock and posing, posing, posing. With some training and cardio thrown in.

 

[BillFinkbiner]

Here's Saturday's workout.

Seated DB Military Press
45x10
50x10
50x10 35x10 25x15

Seated Font Raise
30x10
30x10
30x10 15x15 10x10

Laterals
30x10
30x10
30x10 20x10 10x13

Rear Delt Flyes
55x10
55x10
55x10 40x10 30x10

Then I took 3 Dialene4 and did about 10 minutes of posing. Gripping the floor and squeezing the legs that are still sore from Thursday. Then I started questioning whether or not to do my HIIT on the bike. I got my ass on the bike and started to warm up. Still sore, but I decided to see how it went. I thought about my fellow Scivation athletes and the kind of work that they put in day in and day out. So I started my sprints. Yeah it hurt, but I continued on. After about 5 sprints I decided that I had to adopt the motto that they had from Layne, "If you beat me it won't be because you outworked me!" So I kept cranking out the sprints and honestly once I got my mind right they didn't get easier, but something changed and before I knowe it I only had 3 sprints left and finished strong.

So like my 2 brothers, I've added something to my life as well as my sig line. It's the only way to go. I may have realised it a bit late in this prep, but bodybuilding is a marathon sport, and I am just now hitting my stride. I will improve this week, and everyday after.

I can't wait for next Saturday, then its a small rest. Back to the Lean Mass Program for a month, and then Cut Diet again so that I can improve and join Marc, and Va, down at the Clash to do some serious representin'

 

[BillFinkbiner]

Monday's workout:

Lat Pulldown
150x13 120x13 110x6
150x13 120x9 110x13

Low Rows
180x9 150x9 135x12
180x10 150x9 135x11

DB Shrugs
90x13 60x13 50x7
90x12 60x12 50x10

Cable Curls
100x12 80x12 60x6
110x10 80x8 60x13

Lunges
70x12 50x12 40x8
10x12 50x12 40x6

Standing Calf Raise
90x11 70x10 45x10
90x11 70x9 45x10

I kept the pace high today. Short rests and continual motion. At this point I was wiped. Took my Dialene4 and posed. then did 45 minute on the treadmill. My legs were dead, but still did the whole time at varing speeds and inclines everywhere from 0-18% speeds from 3.5-4. Burned over 600 calories.

Drinking 3 gallons of water on Sunday was a challenge. I weighed my self midway towards the end of the day, and with all of the water and sodium I had gained 10 pounds. But this morining was looking pretty tight. Didn't get to put on my first coat of ProTan today, but no worries, hopefully tomorrow.

 

[BillFinkbiner]

4 DAYS OUT!!!!!!!!!

I'm Tanned. At this point my tan looks about as dark as Hulk Hogan's, so I figure I'm about 3 coats away from being dark enough. I'm eating my refeed as I type this, and then its off to bed to wake up and hit it HARD tomorrow for my last workout before the SHOW!!!

Here's Tuesday's workout

Incline DB Press
60x12 35x10 25x15
60x8 35x10 25x15

Pushups
26

DB Military Press
45x8 35x9 20x12
45x8 35x7 20x11

Laterals
30x10 20x10 10x10
30x8 20x10 10x12

VBAR Triceps Press Down
190x10 150x7 120x12
190x4 150x4 120x6 90x7 70x12

Leg Press
450x18 405x15
450x18 405x15

Seated Calf Raises
110x17 90x17
110x16 90x16

I kept the pace much higher than when I did this workout on Sunday. It hurt, but felt great to just dig in and PUSH. Took my D4, did my mandatories, and then 35 mins of treadmill at 21% incline speed 4-4.2, 620 calories burned. I did another couple of rounds of posing later this evening with some work on my routine. The routine is only 60 seconds and goes by in a flash. When I hit it right it flows very well, but my main focus is the MANDATORIES. That's where it counts.

I cannot wait until tomorrow at 6pm. I can stop loading sodium and start shedding all this water.

 

[BillFinkbiner]

3 Days is more than just one of the greatest songs of all time by Jane's Addiction, it's all the time I have to wait to get on stage and get this going ON!!!

Today was my last session with weights, and I made it as though it would be my last workout ever. HIT IT HARD AND QUICK. I felt every bit of every rep.

Close Parallel Grip Lat Pulldown
150x12 120x15 110x8
160x10 130x7 120x11

Close Grip Low Row
180x10 150x8 135x10
180x11 150x9 135x12

DB Shrugs
90x12 60x12 50x13
90x11 60x11 50x13

Cable Curls
100x14 80x11 60x9
100x13 80x7 60x15

Standing Calf
100x14 80x6 45x8
100x10 70x8 45x7


Then it was D4 time and some posing. Was already sweating big time. My shirt had some nice light ProTan stains developing. Then it was 35 mins at 21% incline speed 4-5 630 calories burned.

I am so happy to be done salting my food. I was starting to get slightly weirded out by the water retention. But it is already dissapating.

I went back to the gym to pose tonight with my boy Nathan. Nathan will be doing his first show Saturday as well. He has made amazing progress. One year ago he weighed 300 pounds. He should be competing at around 205. Next year when his skin has tightened up he will be a monster.

While posing I noticed something that made me happy; Slight lines forming on my upper glutes. There's still an outside chance of Striations. I'm going to keep squeezing and dropping this water.

Tomorrow is just 25 minutes of cardio and POSE, POSE,POSE. Then some ProTan on top.

 

[BillFinkbiner]

Here's a few shots from this morning. Things are tightening up!!!

http://forum.bodybuilding.com/attach...1&d=1182427151

http://forum.bodybuilding.com/attach...1&d=1182427206

http://forum.bodybuilding.com/attach...1&d=1182427246

 

[BillFinkbiner]

Yesterday was amazing, I won the Novice Overall, and came in Fourth in the Open Middleweight. I couldn't have done it without Team Scivation, and the help during the show of my felloe Scivation athlete, Ben (semper27), who happens to be Bodybuilding.com's amateur of the week.

Here's some pics

http://forum.bodybuilding.com/attachment.php?attachmentid=720071&d=1182618560
http://forum.bodybuilding.com/attachment.php?attachmentid=722211&d=1182731034
http://forum.bodybuilding.com/attachment.php?attachmentid=722201&d=1182730911
http://forum.bodybuilding.com/attachment.php?attachmentid=722211&d=1182731034
http://forum.bodybuilding.com/attachment.php?attachmentid=722741&d=1182740957http://forum.bodybuilding.com/attachment.php?attachmentid=722751&d=1182741060

 

[Rodja]

DAMN!!! Good job and congratulations on your achievement. Staying that focused and determined deserves applause:clap2:

 

[BillFinkbiner]

DAMN!!! Good job and congratulations on your achievement. Staying that focused and determined deserves applause:clap2:

Thanks Rodja. It was a great day, and I got home early enough to catch to TNUF replay. I can't believe Penn is going back up to 170. He looked awesome.

Where do you fight out of, and which promotions?

Now onto today, and it was right back at it. I had jury duty this morning, luckily I was not chosen, I don't think they would have liked me breaking out my tupperwares every couple of hours.

Since I was trapped downtown for lunch I caved in and had some more sushi. Not a lot of sushi though, and made sure that the rolls contained avacado to help buffer the rice.

I just threw together a chest workout for today. Something to kind of deload, and let me do some movements I haven't done for 6 months.

Incline BB Press
135x12 warm up
155x12
175x5
165x5 Needless to say I was pretty weak, but form was perfect. I felt every inch of each rep.

Flat BB Press I did a quick strength test and the returned to reps
135x12 warm up
185x5 warm up
205x3
225x1 Good thing as Bob Chick says, there's no bench press round onstage
155x10
165x8

Low Cable Cross
50x12
50x12
50x10 At this point my pecs were at least twice the size they were on saturday. VasoXplode rocks!!!

High Cable Cross
70x10
70x10
70x12 This was my ego lift. My chest was FULL and straiated. I allowed me to see the potential tha t I can fufill.

Giordna Dips
8
7
7

Cruches
150
150

Leg Raises
125
125

Great workout. Felt good, rest periods were longer than usual for compounds, but still short for the cable work. I'm so ready to do this 4 week LEAN MASS program, and then SHRED. I know how I can improve on the wy I followed the plan Derek, and the Cut Diet laid out for me.

Took my Dialene4, waited about 10 minutes, and then did 20 mins at 24% incline, speed 4, burned about 400 calories.

Now on another note, I found out tonight, as many of his fans did that Chis Benoit passed away today. I am shocked and saddened. He was an amazing performer and athlete. His physique was always in impecible form. One of the things that lead me to bodybuilding was the physiques of my favorite pro wrestlers.

May God Bless you Chris Benoit, and may you rest in peace.

 

[BillFinkbiner]

Today was a great day. I love working back and since I was just throwing together a workout I decided to do some moves I haven't done since before my prep.

Deadlifts
135x10 warm up
225x12
245x12 These felt phenomenal. It was great to scrape my shins with the bar again. I decided to play it safe since it's been 4 months since I've deadlifted so I didn't go heavy. I warmed into them very well, and just like yesterday my form was impecable.

Wide Grip Low Row overhand grip
165x12
165x12
165x12 I could really feel these in my lower lats. My gym has one of those great old school bars that allows you to bring your hands all the way to your sides for that extra contraction.

Close Parallel Grip Pullups
8
8
8 I wasn't very strong on these, but they felt great on my outer lats.

Wide Grip Pullups
7
6
6 Again, not too strong, but perfect form. Extreme squeeze in the middle back. I've never felt the movement like I did today.

DB Pullovers
60x10
70x10
70x10

BB Shrugs
315x7
315x8
315x8 Again not too strong, and after doing them I know I prefer using DB's. I like seated DB shrugs best, because of the stretch.

Hyperextensions
40
40 I did these with my hands on my glute/ham tie ins to really focus there. Great feel to the movement and now I know where the striations will be after the next Cut.

Then it was D4 waited about 10 minutes for it to digest a bit followed by 20 mins treadmill 24% incline speed 4 burned somewhere around 400 Calories and SWEAT.

I'm going tobe backing off on the Dialene. I'll go down to one dose a day while on the mass program. I am also taking some time off from Anagen and Fenotest. This way when I go back to them again the results will be killer. I will also be dropping the CLA until I begin my Clash prep. I'm still doing the Sesamin. I want to get bigger, not fatter.

The main thing that I've noticed in the last two days is my mind muscle connection is at an all time high. I feel every bit of every movement. I'm guessing it's a by product of all the posing leading into the competition, as well as the extended amout of posing I did on Saturday. However it came about I love it. It has really improved my form.

 

[BillFinkbiner]

This is what I threw together for legs today. I admit that I took it easy today, but next week it's back to hardcore.

Front Squats
95x10 warm up
115x10 warmup
135x10
145x8
145x8
145x6 Bar was slipping
145x7 These felt good. I haven't done any for 4 months, so I did not push things. I definatley felt them though.

SLDL
245x8
245x8
245x8
245x8
245x8

Leg Press
550x8
550x8
550x9
550x10
550x8

Walking Lunges
70x20 steps
70x20 steps These hit the glute ham tie ins pretty good. Was going to do more, but as I've said this is my week off and I BS'd with some people too much, and ran out of time. Had to make my massage appointmnet.

I've been looking at pics from the contest, and I know that what separated me from 4th and 3rd place was my legs.

 

[BillFinkbiner]

Today was arms and I really didn't know what I wanted to do until I got down to it. And this is what I came up with.

Supported Forward Lean DB Curls
20x10 warm up
25x10 warm up
30x11
35x10
35x10

1 Arm Hammer Strength Preacher Curls
25x12
30x10
30x11

Reverse EZ Bar Curls
45x10 warm up
55x12
65x10
65x10

CG Bench Press
135x10
135x10
135x9

Reverse Grip Tri Cable Ext.
120x12
130x12
140x12

1 Arm OH Tri Ext.
25x10
25x8
25x8

DB Wrist Curls
40x10
40x10
40x8

DB Reverse Wrist Curls
20x10
20x10
20x10

V-ups
65
50
52

Crunches
200
175


Then it was 20 mins on the treadmill started at 24% incline and decreased it every 5 mins. Speed 4 burned about 380 calories.

This has certainly been a good deload/reload week. There has been one thing though. Earlier this week I had some weird pressure in my lower abdominal/groin area. I've been monitoring it all week. Hopefully its just an upper groin strain. I'm going to bet it checked out as soon as I can get an appointment. There's no pain, but I know something is weird in that area. Obviously it hasn't stopped me from training. And as the week has gone by it has felt better. I'm just going to keep training smart.

 

[BillFinkbiner]

Good news!!! I didn't hold back at all today and had minimal discomfort in my upper groin lower abdominal area. This doesn't mesn that I'm going to go crazy and try and max out on sqauts or deads, but I'm going to monitor it and push a bit harder come Monday's workout. I should have my new routine form Derek by then, and I'm ready to ROCK. I managed to stay pretty lean this week without being super concious of my portions. I eat pretty clean year round, so it shouldn't be a problem to get even more shredded of the clash.

Push Press
85x10 warm up
115x8 warm up
135x9
135x8
135x8

Seated DB Front Raise
30x10
30x10
30x10

Wide DB Upright Row
40x01
45x10
50x10

Lying Cross Body Laterals
15x10
20x10
20x10

Hammer Strength Behind Neck Press
65x10
70x7
70x7

EZ Bar Upright Row
115x10
115x9
115x9

Leg Press Calf Extensions
250x36
250x30
250x21

I hit some poses at the ned of everything and things are still ooking good. I think my legs are almost more separated than last week. I've slowly added carbs back into my first 2 meals of the day, then its back to Cut Diet stlye menu for the rest of the day. Basically I've adde a 1/2 cup of oatmeal with 2 tablespoons of rasins, and about 2.5 tablespoons of Natty PB. Who need candy when you can eat this. Then I eat a small grapefruit with my second meal.

 

[BillFinkbiner]

Now onto today. It was awesome. I'm on my new Lean Mass program. The Team Scivation Lean Mass diet is great. I get tons of variety now. All I have to do is hit my macros for each meal. And they are all laid out for me to plug in whatever clean protien, carb, vegtable, fruit, or fat I want.

I also have my new training program from Derek. it's afour day upper lower split. Two on, one off, two on, two off; with HIIT and LI cardio on two off days. The main goal of this routine is to add some size to my legs and delts. As well as ramp my metabolism back up to make dieting for the clash more effective.

Since I'm starting a new program, I'm going to list my current supps for this 4-5 week period.
Xtend
VasoXplode
Substance WPI (I've been hording it like the Today sponge on Seinfeld)
Primaforce Beta-Alanine
Alcalean
Creaform
Glutaform
Nitrocharge
Primaforce ZMA
Sesamin
Primaforce CLA
Fish Oil
Pro 32X Multi
Vitamin C
L-Lysine
Zinc

Yes that's a lot of supps, but some are just used as a pre bed cocktail: ZMA, Glutaform, Nitrocharge, and Xtend to cover the flavor of the rest. These are pretty much the ingredients to most GH boosters on the market, but I can still use them for other purposes.

Here's today's workout. It's split up into alternating movements similar to supersets, but with a full rest period (60-90 seconds) between sets.

Before I do any chest work I alway do some rotator exercises. I've hurt both of my shoulders in the short amount of time I've been training

BB Bench BB Bent Over Row
135x10 warm up 135x10 warm up
185x5 225x5
190x5 235x5
200x5 235x5

BB Military Press BB Shrugs
115x5 315x5
125x5 315x2 Had a bad pinch in my left mid back
130x5 275x5

The next two exercises are stand alones with less rest

DB Side Laterals
30x10
35x8
35x7.5

1 Arm Cable Laterals
40x10 cable in front
40x7.5 cable behind back
40x8 cable in front

I loved this workout. My delts were swollen and really took on a great shape. I had a huge pump from the first group of bench and BO rows. That and using vasoXplode for the first time with a large amoutn of carbs in my diet. I alternated the cable placement on the 1 arm laterals just to see how each felt. I think that next week I will do the same, but with the cable behind/front/behind.

I was running a bit late so I only got in 20 minutes of incline treadmill. Stil worked up a great sweat though.

Tomorrow is LEGS. I can't wait. Time for some THICKNESS!!!

 

[BillFinkbiner]

Somehow I forgot to list Primaforce Cissus in my suppliment arsenal. I would probably be hobbled without it.

Speaking of Cissus, I'm becoming more are more convinced that I hae an upper groin/tendon strain. I'm going to seek out a sports med doctor if it gets to where I feel any pain. Today, I didn't have pain, but did feel some heat in that area while squating. So, I'm going to up my Cissus to three times a day to speed recovery.

Speaking of today, I went in to DESTROY, and that's just what I did. No fear. Like the Rock used to say, "Just Bring It"

These again are alternating exercises, similar to supersets, but with a full rest between exercises.

Squats Seated Calf Raises
135x6 warm up
185x6 warm up
225x5 180x5
230x5 180x5
230x5 180x5
I was pretty surprised with how good the squats felt. I know I can go higher, almost did, but I was leaning forward abit on the last couple of reps in set 2, and decided not to push the groin strain.

SLDL Standing Calf Raise
275x5 135x5
275x5 145x5
275x5 155x5

CG Bench BB Curls
175x5 90x5
180x5 95x5
185x4 100x5

Weighted Leg Raises Weighted Incline Crunches
15x12 25x12
20x12 25x12
20x12 25x12
I did weighted ab exercises, because my program calls for 8-12 reps for these exercises, and I usually do extremely high reps for my abs. I liked the added weight. I felt it really tighten my abs and should make for some deeper separation.

Then I took my Dialene 4 and did 30 minutes at 24% incline Speed 4 on the treadmill. Burned 593 calories.

I am definately feeling some post contest bloat from the new diet and am holding water like a camel. This should subside pretty soon though.

As I was leaving the gym's parking lot, I started to think about my strength goals for this Lean Mass period. This was strange, because I hardly ever think in terms of strength. Now, I feel that I need some more density and of course some serious inches in my quads, hams, and calves. So here they are:

By the end of this program I want to
Squat 255x5 I should be able to hit this if not more which would be a huge PR for me.
SLDL 300x5
Seated Calf 200x5
Standing Calf 185x5
BB Bench 215x5 225x3
Military Press 140x5
BB Row 250x5

I will have some more goals after the rest of this week's training. Body composition goals will pretty much be mirror, and photo based, as I know I'll be holding some water during this time which should drop drastically as soon as I am back on the Cut Diet.

 

[BillFinkbiner]

Wednesday is cardio day on my new routine. I warmed up on the recumbant bike for 5 mins and then did 15 30 sec HIIT sprints. These were blissful torture as usual, but different. I think the Beta-Alanine is really helping here. I was able to sprint a t a higher speed for a longer amount of time during each interval. I followed this with 15 mis on the treadmill at a lower incline than usual due to my legs being TIGHT from the HIIT.

The next part is not from my program, but I've got an obsession with training abs.

Cable
crunches
100x30
100x10

Oblique Crunches
100 (50 each side)

Seated Twists
30x200 (100 each side)

Thursday is upper body day with higher reps. Gonna get some Cannon Ball Delts!!!

 

[BillFinkbiner]

Todays workout was great. My lats are already sore. VasoXplode was great while dieting, but now that I'm using it with some full glycogen stores, it is amazing. I'm continuing to pose between sets, because you can never be to good at posing, and also that extra squeeze is just another isometric exercise that many of the golden agers believed help bring out separation. Today's pump made me look like a FREAK. The new goal for the Clash is to look as full as I did today with better conditioning and dryer than the Show-Me's.

Incline DB Press Close Parallel Grip Lat Pulldowns
45x12 warmup / 130x10 warmup
60x10 / 150x10
70x10 / 160x10
70x10 / 170x10

Flat DB Bench Medium Parallel Grip Seated Row
40x10 warm up / 150x10 warmup
70x10 / 190x10
70x9.5 / 190x10
70x9 / 190x10
I reall liked the medium grip as it hit all of my back equally. Inner/outer/upper/lower. Felt great.

Seated DB Shoulder Press Seated DB Shrugs
45x10 / 90x10
50x10 / 90x10
50x10 / 90x10
I chose to do the seated shrugs, because I get a better stretch and it is impossible to cheat.

DB Side Laterals
30x10
30x10
30x10
I took the rest times down on these and went for the pump and burn.

1 Arm Cable Laterals
40x10 cable behind back
40x10 cable in front
40x10 cable behind back
Again, rests were short. These are rapidly becoming one of my favorite movements. They KILL my medial delts and give me a SICK PUMP. It may take a while, but I'd like to have the mythical 2 to 1 shoulder to waist ratio. I know that my collar bones are pretty narrow, so its all about building these delts.

My ending strength goals for this workout:
Incline DB Press 85x10
Flat DB Press 80x10
Lat Pulldowns 190x10
Seated Row 205x10
Seated DB Press 60x10
Seated Shrugs 100x10

Laterals and 1 arm cable laterals are form exercises. I hope to advance the weight, but perfecting the form is key

After lifting I took 3 Dialene4 waited 10 minutes and di 30 mins of treadmill 21% incline speed 35.-4.2 Sweat like a monsoon.

 

[BillFinkbiner]

here's yesterday's workout:

Feet Together Hack Squat Standing Calf Raise
2 plates+25x10 / 135x10
2 plates+35x10 / 135x10
3 platesx10 / 135x10
It has been awhile since I've done hack squats and I misjudged the weight today. I will go heavier next time. I chose to do them with my feet together to focus on my outer sweep.

Leg Press Leg Press Calf Raise
550x10 / 450x10
550x10 / 495x10
550x10 / 495x10
While leg pressing I began to notice my left leg pushing more of the load than the right. If this continues next week, I will change to a single leg press.

Leg Extentions Leg Curl
180x10 / 110x12
185x12 / 110x12
185x12 / 110x12

Skull Crushers Db Curls
65x10 / 40x10
65x10 / 40x10
65x10 / 40x10

Leg Raises Incline Crunches
20x10 / 25 12
20x12 / 35x12
20x12 / 35x12

Then it was some D4 and 20 mins on the treadmill 21% incline speed 3.5-4.2

One thing that I've noticed over the past few week, is that the delivery guys for the companies that supply the Diner have HUGE calves. I'm pretty sure it's from the many times a day they push product up and down the ramps of their trucks. I need to find a way to duplicate that on the treadmill, or by some other means, because everyone of these guys has HUGE calves.

 

[BillFinkbiner]

Alright, here's this week's stats update.

Weight 180.5
BF% 6.1

I havr no idea what last week's BF% was, because it was my off week.

Here's this week's pics

 

[BillFinkbiner]

More pics
Some more

 

[BillFinkbiner]

Yet more

 

[BillFinkbiner]

Here's Monday's workout. I was a bit leery going into today as my abdominal/groin thing was hurting while I was working this weekend. I'm still waiting on my insurance card so that I can go to a sports med Dr. to get it checked out. The good thing is it didn't hurt at all while training today.

BB Bench BO Row
135x10 warm up / 135x9 warm up
200x5 / 235x5
205x5 / 235x5
210x5 / 235x5
Bench is improving well. Next week I'll start at 210 and move up to 220.

BB Military Press BB Shrugs
135x4 / 275x5
135x4 / 275x5
135x4 / 275x5
Military Presses are an excellent full upper body movement. I even felt these in my spinal erectors.

DB Laterals
30x10
30x10
30x10
I was short on time today, so I took very little rest between sets. Next week I'll go heavier, but if I'm not happy with the form I'll drop back down.

1 Arm Cable Laterals (Had to use a different cable machine)
30x10
30x8
30x8
These were great. I kept the cable in front and on Thursday I'll do them with the cable behind.

No time for cardio today. I'll make it up by walking my dog on Sunday as long as it isn't in the 90's with 85% humidity. She doesn't walk too far then. All in all I was really happy with today. My BO Rows might not progress as I thought. I don't want the form to get sloppy, that's why I didn't increase the weight today.

 

[BillFinkbiner]

Today's workout was FREAKIN AWESOME. I was wondering how it would go considering I had to get a food service Hep A vaccination right before it, as well as my lingering abdominal/groin problem. Happily neither were a factor today. Today was also my first day back on Fenotest and Anagen after two weeks off. I'm going to be using six of each a day for about 8 weeks, then I'll take a break again.

Squats Seated Calf Raises
135x5 warm up
185x5 warm up
225x5 / 180x5
235x5 / 180x5
245x5 PR / 190x5
Squats went great today. I noticed on my first set that I could feel a slight warmth in my left lower abdominals. I decided that the belt I was using must have been placing the extra pressure down there, so i ditched the belt. The with the next two sets came to realize that the belt was more of a mental safety net for me. Going up 15 pounds on my squats this week has me feeling very good. I need more squat strength so I can add some serious mass.

SLDL Standing Calf Raise
275x5 / 135x5
275x5 / 135x5
285x5 / 145x5

CG Bench BB Curl
190x5 PR / 115x5 PR
190x4 / 115x5
190x3 pause x1 / 115x5

I decided to not do the ab work today to see if it make a difference in how i feel while working tomorrow night. Propably the only part of my body I can get away with working less is my abs anyway.

Then I did 30 mins on the treadmill. with a speed of 4. I started at -3% incline and went up to 30. I stayed at 30 for 5 minutes, the dropped back down to -3. Once it hit -3, then it was immediately up to 30 for 5 minutes. I kept this up for the 30 minutes and my calves were on fire.

 

[BillFinkbiner]

Here's Thursday's workout:
Incline DB Press Close Parallel Grip Lat Pulldown
40x11 warmup / 120x10 warmup
75x10 PR / 160x10
75x8 / 170x10
75x7 / 175x10
I have to admit that I am not much of a fan of using DB's for my chest pressing, which is exactly why I should be doing them. I have some balancing issues and a hard time keeping the weight moving in the same line for all the reps. I ddid get a HUGE pump from this first group of alternating sets.

DB Bench Press Medium Parallel Grip Low Rows
75x8 PR / 190x10
75x7 / 190x10
75x7 / 190x10

Seated DB Shoulder Press Seated DB Shrugs
50x10 / 90x10
50x10 / 90x10
50x10 / 90x10
The seated shrugs were awesome. I went for an extreme stretch and got a full contraction.

DB Laterals
30x10
30x10
30x10
Form was perfect on these. I honestly felt them a bit more in my traps than delts, but there was no swinging, and my elbows were only slightly bent.

1 Arm Cable Laterals (cable behind back)
30x10
30x10
30x9.5
Great burn and pump. I am now in extra hardcore love with VasoCharge(Xplode) along with this Lean Mass Diet. The pump was skin bursting and my vascularity was sick. A pump like that is really motivational. It lets me see where my physique will be once I add some more lean mass and causes me to push even harder.

No cardio today, had to make my massage appointment. As good a reason as any right? It will be made up on Sunday when I take my dog for our usual hour walk.

 

[BillFinkbiner]

So I weighed in this morning at 185.5. That is a huge increase from Sunday. I will do my official weekly weigh in then. I coud have just been holding a lot of water this morning.

Here's today's workout. Hit it nice and hard. When I was done I was shocked at how little time it took.

Hack Squat Standing Calf Raise
sled(guess is 100lbs)x 10 / 45x10 warm up
2 plates x10 / 45x10 warmup
4 plates x7 / 135x10
4 plates x10 / 135x10
4 plates x10 / 135x10
I didn't warm up quite enough hence the lower reps on the first working set.
These definately felt good. I used a feet together stance. I felt it a lot in my hamstrings as well.

Leg Press Leg Press Calf Extensions
550x10 / 450x10
550x10 / 450x10
560x10 / 450x12
Leg presses blasted my quads. I was able to more evenly distribute the work between both legs this week.

Leg Extensions Leg Curls
190x12 / 115x12
190x12 / 115x12
190x12 / 115x10

Skull Crushers DB Curls
65x10 / 35x10
65x10 / 35x10
65x10 / 35x10
I was not happy with my form on DB curls last week, so this week I dropped down to 35 lbs and had great control and contractions. Speaking of form, when I do Skull Crushers, it's more like Jaw Crushers. I hang my head off the bench and lower the bar to my chin. I get more of a stretch this way.

All in all a great day. I was pretty wiped by the time I got to arms. I finished up with 30 minutes on the treadmill. Nothing too intense, got some of the acid out of my legs and kept the sweat going.

 

[BillFinkbiner]

Here's this week's update.

Last week's weight 180.5
This week 183

Last week's BF% 6.1
This week 6.1%

I think this week's BF reading might be a bit low, but I'll take it. Legs are looking better, and I'm definately getting thicker. But let's let the pics do the talking. I know I need a tan, and the posing isn't the best, but I just woke up.

 

[BillFinkbiner]

A couple more

 

[crader]

Okay I'm in love with the picture.....of the dog Is he/she a pitt. I truly love that breed I've owned several and they are great!!!

 

[BillFinkbiner]

Yes, she's a pit. That's my baby girl Red Bud.

 

[BillFinkbiner]

Derek's upper/lower split is already producing great results for me. I don't know if it's the extra rest, or the power days / higher rep day, but whatever it is it works. My delts are looking 100x's better than they did three week ago at my contest and this week my legs started to show more thickness. I already know that my body responds well to the Team Scivation Lean Mass Diet. Many people will be really happy once that book comes out.

I was running late today, so I had to decrease my rest times a bit, but I had a killer session.

BB Bench Press BB Bent Over Rows
135x10 warmup / 135x10
185x5 warmup
210x5 / 235x5
215x5 PR / 235x5
220x4 PR / 235x5
My bench strength is steadily improving. I workout alone, so I didn't go for the 5th rep on the 220. I'm pretty sure I could have gotten it, but I also have to watch out for this possible hernia. I'd rather not get 5 reps than have to go to the hospital. Next week I'll start at 215 and see how it goes from there.

BB Military Press BB Shrugs
135x4.5 / 275x5
135x4 / 275x5
135x3 / 275x5

DB Lateral Raises (very short rest)
30x10
30x10
30x10
My from on these was nearly perfect and made for a great feel in both my traps and delts.

1 Arm Cable Laterals
40x10
40x10
40x10
Excellent pump and burn. This is an awesome exercise. I don't feel it at all in my traps. It's all delts.

Tomorrow is legs. I'm going for my squat goal. It's only 10 more pounds than I did last week.

 

[BillFinkbiner]

I started thinking about today's workout right after yesterday's ended. Today was the day I was going to hit my squat goal for this Lean Mass Program. I woke up ready to go, ate my breakfast of 2 scoops chocolate Substance mixed with 1 cup oatmeal, 2 Tbls PB, and 2 Tbls raisins. Yummy!!!

While training my one and only client and drinking my Xtend/VasoCharge I was a bit distracted thinking about my own workout. Maybe that's why I had her doing extra sets of ball squats today?

I know that the fact that I have been squatting twice a week for the past two weeks is one of the MAJOR reasons that I am making such quick progress. Head over to Lando's thread and read his fellow WNBF Pro Cytrainers sig line, because it says it all.

Today was the day to push some friggin weight and I went heavy (for me at least).

Squats Seated Calf Raises
135x10 warmup
185x5 warm up
240x5 / 180x5
250x5 / 180x5
255x5 PR / 180x5
Well as you can see I got the 255x5 today. I have to admit that I took a healthy pause at the top of each rep to be sure I kept my form on the way down to the floor. The last couple of reps didn't have the best form on the way up. I used a bit too much back and my inner quads are definatley weak as my leg tried to come together. I also noticed during all of my working sets today that my left leg is dominant. I have to concentrate very hard to even distribute the load. Next week, I'll stay at the same pounds and do the with perfect form.

SLDL Standing calf
295x5PR / 180x5
295x5 / 180x5
295x5 / 180x5
Again my left leg was dominant on SLDL's, but it was great to kick this one up to some more pounds. I had to really focus to keep my back flat.

CG Bench BB Curls
135x10 warm up / 65x10 warmup
190x5 / 105x5
190x5 / 105x5
190x5 / 105x5
I lightened up the BB Curls today, because I thought my form was way to sloppy last week.

I took some Dialene4 and then did a round of mandatory poses. I think it's really important to pose while fatigued. Ed corney suggests posing after training on his website. It take the extra effort not to shake and gives an extra pump and isometric work for the muscles just used.

Then I did 20 mins on the treadmill at various speeds and inclines. I did 2 different sessions at 30% incline for 2 mins each to torch my calves and hams.

 

[BillFinkbiner]

So far this week has been awesome. I feel great and my strength is steadily climbing. I think it's a combination of my body loving the extra calories that I have now on the Lean Mass Gains Program, and a months worht of supplimenting with Beta-Alanine. I'm also more motivated than ever. Seeing all the insane work that Marc, Va, Lando, Semper, and Rubicon have been putting in has lit a fire under my ass. These guys train like mad men and I want to belong in their assylum.

Here's today's workout:

DB Incline Close Parallel Grip Lat Pulldown
40x12 warmup / 120x12 warmup
80x10 PR / 170x10
80x8 / 175x10
80x8 / 180x10
Both of these exrecises felt great. Next week I'm going for my goal on the Incline DB's of 85x10. I had good control today and kept a consitant line of motion. So next week I go for it.

Hammer Strength Bench Press / Medium Parallel Grip Low Cable Row
80x10 / 195x10
80x10 / 195x10
90x8 / 195x10
I used the HammerStrenght today, because I have been having lots of problems getting the DB's in place to do the flat bench. I have also had great difficulty at the end of the set trying to put them down without just dropping them to the side and risking my shoulders, and damaging the DB's.
HammerStrength felt strange at first, but I widened my grip anf found the rght motion. At his point, my upper body was SWOLLEN; very motivational.

Seated DB Shoulder Press / Seated DB Shrugs
55x9 / 90x10
55x9 / 90x10
55x9 / 90x10

DB Lateral Raises
30x10
30x10
30x10
I used extremely short rest periods for these. I am hesitant to add weight, so I'll just crank up the intensity. It worked well today. My form was strict, and my delts were on fire.

1 Arm Cable Laterals (cable behind back)
40x10
40x10
40x10
Again, short rests and a huge BURN. They felt great and my delts were CAPPED.

Then I took my Dialene4 and 2000mg of Alcalean. I usually do 2000mg of Alcalean before and after my workout, but I noticed that Marc has been using it before weights and then before cardio, so I'm going to give it a shot. Soon I will be adding Yohimbe to the mix and give Marc's belly fat burner a run. I'm glad he shares all of his tricks, because I'm going to need them if we are in the same weightclass at the Clash. Luckily I'm prtettier though.

Before cardion I did a round of mandatory poses. Lat spreads were difficult to do with my delts so inflated. I'm staying lean while adding size, so I'm very happy. But now that my delts are making my upper body appear wider I really have to work my legs hard so that they don't look to small in comparison.

For Cardio I did 30 minutes on the treadmill. I used Semper's technique of going at a slower speed and concentrating on getting an intense glute/ham contraction with each elongated stride. Let me tell you it burns. I also used this protocol for my calves by using the highest incline and focusing on a full stretch and squeeze. It burns for the calves as well.

Tomorrow I will crush some legs. Gotta make them GROW!!!

 

[BillFinkbiner]

Yesterday was legs. Anytime my mind would start to say no, or it's okay to just get a few reps, I gave myself a mental slap and hit it that muc harder. Basically I was a bit tired today, but that's no excuse. What it is, is a challenge to dig deep into the core of one's being and keep pushing some damn weight. If not, then why do it any way. I managed to get in a great leg day that I am already sore from.

Feet Together Hack Squats / Standing Calf Raises
sledx10 warmup
1 platex10 warm up
2 platesx10 warm up
3 platesx10 warm up
4 platesx10 / 135x10
4 platesx10 / 135x10
4 platesx10 / 135x10
On my last set of hacks my right knee started to hurt, so I stopped put my feet forward, and it still hurt. my friend Nathan was training arms across from me and suggested I point my toes out and BAM 10 reps pain free and better than any other set. Amazing what a small adjustment can do.

Leg Press Leg Press Calf Raise
655x10 / 530x10
655x10 / 530x10
655x10 / 530x10

Today was a huge jump in pounds, but here is the funny reason why. I didn't pay attention to how much weight was on the machine when I told the guy before me to leave it and I'd rack it after I was done. I had been doing 4 100 pound plates with 2 45's and the machine weight of 50 pounds. He had 6 45's on there as well as the rest. I only pulled off 2 and added 25 pounds. I get into position and released the safety handles. I when I started pushing the first rep it felt heavy, but I only though I hed my usual pounds on there. That's when I thought I was just tired, so I was like don't be a pussy and push the damn weight and I did. Right before the second set I looked at the plates and knew why it felt heavy. There was almost 100 pounds more than what I did last week. I said screw it if I did it for the first set then that was going to be what I used for the rest of the day. I dug in and kept cranking out the reps. I now know how much I was underestimating my strength and short changing myself for the last 2 weeks.

Leg Extensions Leg Curls
180x12 / 110x12
180x12 / 110x12
180x12 / 110x9
My leg curl strength needs improvement

Skull Crushers DB Curls
55x10 / 35x10
55x10 / 35x10
55x10 / 35x10

Then I took 3 Dialene 4 and 4 Alcalean did a round of mandatory poses, followed by 20 mins on the treadmill using Semper's long stride glute contraction technique

 

[j0sh710]

u deffintely look like ur progressing!

 

[BillFinkbiner]

u deffintely look like ur progressing!

Thanks, things have been rolling along for a while now. Derek has laid out an excellent workout program for me, and Team Scivation's Lean Mass Gains Diet has been working great for me too.

Here's this week's stats update.

Last week's weight 183
This week 186

Last week's BF% 6.1
This week 6.7

This week I tried Layne's technique of spacing my meals out to about 4 hours apart and drinking BCAA's, Xtend of course, between meals to maximize protein synthesis. As you can see from above, so far so good.

 

[BillFinkbiner]

some more

 

[BillFinkbiner]

BB Bench BB BO Row
135x10 warm up / 135x10 warmup
185x5 warmup
220x5 / 235x5
225x5 PR / 235x5
225x3 / 235x5
I hit my goal weight for bench and damn did it feel good to finally break that barrier. I think all the extra emphasis on developing my delts has helped give me a better base for benching.

BB Military BB Shrugs
135x5 PR / 285x5
135x5 / 285x5
135x4 / 285x5

DB Laterals
30x10
30x10
30x10

1 Arm Cable Laterals
30x10
30x8
30x8

For both types of laterals I used extemely short rests. noting longer than 30 seconds and pobably closer to 20.

I know the bench numbers still seem low to most people, but I am not built to bench. However, I have got pretty good pectoral development. Now that I can push some more weight. They should really take off. I can't wait to see how this effects my Incline BB Presses which were the staple of my chest routine.

 

[BillFinkbiner]

Here's today's lower body power workout. I have to admit I stayed out pretty late last night, but once it was time to train I made sure to get very warmed up and just clicked the intensity switch to ON. No excuses only results.

Squats Seated Calf Raises
135x5 warm up
205x5 warm up
225x5 warm up
245x5 / 180x5
255x5 / 180x5
260x4 PR / 180x5
The 260 was a definate challenge. On the 4th rep my back buckled a bit and I had to use a lot of back to get to the top of the squat. I'm still happy with 4, but I'll be much happier next week when I get 5.

SLDL Standing Calf Raise
295x5 / 180x5
295x5 / 180x5
300x5 / 180x5
SLDL's were freakin fantastic today. Nice and slow and controlled.

CG Bench BB Curls
195x5 / 105x5
200x5 PR / 105x5
200x4 / 105x5
Thank goodness for the lower pegs on the bench. On the last set I had some trouble with the 4th rep, but decided to go for the 5th. I got it about 3/4 up and that was it. I train alone, so I just eased it down and back onto the lower pegs. No worries, I'll get it next week.

My form on the BB Curls was the best it's ever been today. Squeeze and stretch. I'm finally getting used to doing these with an olympic bar.

 

[BillFinkbiner]

Here's Thursday's workout.

Incline DB Press Close Parallel grip Lat Pulldown
45x10 warmup / 120x10 Warmup
85x8 PR / 180x10
85x6 / 180x10
75x9 / 180x10
I went heavier than ever for the first set of inclines. I wanted 10 and will go for it again next week. The 6 reps on the second set is still in my rep range for today, but I wanted to rep out more, so I dropped the pounds on the final set. I had a DEEP pump in my chest after the fisrt set.

Hammer Strength Bench Press Medium Parallel Grip Low Row
90x10 / 195x10
90x8 / 195x10
90x8 / 195x10

Seated DB Shoulder Press Seated DB Shrug
50x10 / 90x10
50x10 / 90x10
50x10 / 90x10
The Seated Shrugs felt great. Extreme stretch and nice slow reps. Felt them from the base of my skull to between my shoulders.

DB Lateral Raises
30x10
30x10
30x10
Very short rest between sets. Huge pump.

1 Arm Cable Laterals (behind back)
40x10
40x10
40x10
These BURNED. Felt Feakin' great. My delts are responded very well to this program. They have totally changed in shape.