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Sergio Merino USP Labs Log

8/29
11+9 weeks out
A.M Weight:159.4 (-1.8)
Waist: 31.25 (-.25)

Not much progress on the waist this week but nothing a couple of changes to the diet and cardio can't fix! Killer leg workout today, drops and burns galore. Very happy with the progress I've been making in strength all around, especially on leg extensions, no jerking the weight, just a controlled and explosive movement 285 felt heavier than normal so I played it easy and did 315 for my last set. Every single bar and smith machine was taken up so I hit up the leg press with a wide stance to hit the inner thighs, got a killer stretch and burn in the hamstrings too. Fast paced and insanely focused workout.

Leg Extensions - 4 sets + drop
Squats - 5 sets + drop
Leg Curl - 4 sets + burn
Leg Press (feet high and wide) -4 sets + burn
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets + burn

Crunches - 4 sets (100 reps total)

20 mins on treadmill @ 8% incline and 3.7 mph
 
Started up Prime today, really excited to see what this can do for me during the last 11 weeks of my contest prep.
Current supplement intake:

Workout days (m-t-w-f-sa)
4 Anabolic Pump @ breakfast, pre workout, post workout, and post workout 2
3 Powerfull 10-30 mins pre workout (1 hour post pre-workout meal)
2 Powerfull Pre bed
6 Prime (meal 1-3-6) 6-7 hours apart
2 scoops xtend + 2 g beta alanine pre workout
4 scoops xtend + 2 g beta alanine during workout
4 Core Zap 1-1.5 hours pre workout
(i found that when I take Zap before eating my pre-workout meal, energy levels are much higher and intense)
I'll be starting ReCreate @ 10 + 8 weeks out (as long as Joe gives it the ok) as well as Super Cissus RX once I recieve it.
3 grams Total EFA @ meal 6
Multivitamin @ breakfast

Non-Workout Days (thurs-sun)
1 Anabolic Pump @ breakfast
3 grams Total EFA @ meal 6
Multivitamin @ breakfast

Insane workout today. Sitting home before heading to the gym I could just feel my back begging me to pick up some weight and crush it. I think I was just really pumped up to start Prime after anticipating its release and the feedback from other sponsored atheletes. Whatever it was I was ready to kill it in the gym. Worked on upping the intensity by adding in drops and burns on nearly every exercise. Increased weight and reps all over the board. Hit a P-R of 225 for 8 on underhand rows. Upped reps on my last 2 sets of rope pulldowns by +1 from last workout. Rest was kept short and intensity was high! Got a sick pump in my back and delts by the end of the workout. Military press went much better this week, found what weights allow me to get in 2 good warm up sets without fatiguing the delts too much. Followed this all up with an intense HIIT session, ended each sprint thinking "thank god that ones done with". Spending the rest of the day relaxing before I start up class tomorrow. Actually excited since I have 2 exercise science classes with a 3 hour break in between to hit the gym for a killer leg session.

Wide Grip Lat Pull downs - 5 sets + burn set
Bent Rows (loose form) - 4 sets + drop set
Rope Pull downs - 3 sets + drop set

Military Press (no back support) - 4 sets + drop set
Cable Side Laterals - 4 sets

Reverse Crunches - 6 sets for 100 reps total

HIIT on Recumbent Bike
5 min warm up, 15 sprints, 3 min cool down
 
Awesome leg workout today. Worked out at the gym around my house since classes started up today, went to exercise physiology and then hit the gym, should be an awesome class. I feel that the consistent progession in heavier weight on leg extensions is affecting squat strength, 285 felt heavier than normal again and I was about to call it quits and do a drop set but something in the back of my head just made me say "f*ck it" and i went for 315 anyways. Workout was fast paced and my hams were done once I got to leg curl, pretty sure the machine is different from the one i use making the weight heavier.

Leg Extensions - 4 sets
Squats - 5 sets
Leg Curl - 4 sets + drop
Sumo Squat - 4 sets
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets

25 mins on treadmill @ 8% incline and 3.7 mph
 
Sick and high intensity workout. Still adjusting weight at the new gym. Used a different, thicker bar today and definitely heavier, probably about a 5 lb difference from the bar i normally used. Decided to change up the angle on db bench, to add more variety. I had a killer pump in my arms today, felt like ballons that were blown to the point before they pop. Killed HIIT and it felt as if I had barely done a workout during sprints with the intensity and energy I had. Lately have been having this shooting pain in my forearms whenever i do curls. Not sure if it may be a small stress facture or what, but its only felt when i do a curling motion with something heavy. I got really scared last night when I felt as though I had a cold coming on, last spring getting sick around the 8 week out mark completely threw me off track when I was on my way to having some sick conditioning, thankfully I feel great this morning. 10.5 and 8.5 weeks to go!!

Flat Bench: 5 sets + drop
30 degree Incline DB Bench: 3 sets
Chest Fly: 3 sets + burn
Incline Curl: 4 sets + burn
Pressdowns: 4 sets + burn
Cable Curl: 3 sets
ss w/
Lying DB Extensions: 3 sets
Leg Raises: 5 sets + 100 reps total

HIIT on recumbent bike 5 min warm up, 15 sprints, 3 min cooldown
 
10+8 weeks out
Weight: 158 (-1.4)
Waist: 30.6 in (-.65)

Balls to the f*cken wall workout today. Intensity was through the roof and I went in like a mad man, hit me around the bent rows. It was like a switch flipped and I just started killen the weights. I pounded my back and delts into the ground and finished this workout in under 40 minutes with the addition of a drop set to each exercise. Going loose form for a few workouts definitely helped me get past a plateau on strict form rows. Destroyed rope pull downs with heavier weight from last week and more reps, felt like I was going to toss the weight on military press into the ceiling, and I was just itching to hit set after set. I had a killer pump....in my chest, wtf? But that killer pump was in the lats, arms, and delts, bascially the whole upper body. Been on Prime for 4 days (today being the 5th) and I'm definitely noticing a big difference considering carbs dropped this week and yesterday I only took in 60 grams. 8 weeks out til the first show and not a minute to waste. Recovery is awesome, sleep is the best its been even with class and work, intensity is through the roof, and I'm on a war path to first place and becoming a NATURAL national level competitor in the NPC on November 1st. Can't you just feel the intensity in those words right there?

Wide Grip Lat Pull downs - 5 sets + drop

Bent Rows (strict form) - 4 sets + drop (PR)

Rope Pull downs - 3 sets + drop (PR)

Military Press (no back support) - 5 sets + drop set

Cable Side Laterals - 4 sets + drop set

Crunches - 4 sets, total 100 reps

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down
 
10 + 8 weeks out
 

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Killed it today even with just 6 hours of sleep and one meal in me. Blew through this workout in about 30 minutes, no drop sets or burns since I have work at 1130 and did not know how long the workout would take me. Rest has just been getting shorter and shorter, recovery is awesome, and nailed all my target reps. Definitely going to make increases around the board next time around. The mentality that I have once I start up my workout is borderline crazy, definitely attributing this to Prime. Decided to start up Recreate today and I was drenched after cardio, i've always had an increase in thermogenesis with most fat burners but not like this, inital response is good, lets see if it continues.

Squats - 6 sets
Leg Extensions - 4 sets
Hack Squats - 3 sets
Step Ups - 2 sers
Seated Calf Press - 4 sets

25 mins on treadmill @ 8% incline and 3.7 mph
 
Awesome workout today. Still got that cold hanging around so I decided to save HIIT for tomorrow, rather play it safe this time around. Insane pump and mind-muscle connection today, in the zone and rest was short. Set up the mid bar press in the squat rack, actually worked out pretty well, used the thick bar so lifts are probably 5 lbs heavier than listed. Haven't done gironda dips in awhile and loved the burn in the chest i get on those. Killed the triceps to finish off.

Incline DB - 6 sets
Mid Bar Press - 4 sets
Gironda Dips - 3 sets
Rope Press downs - 4 sets
Overhead Tricep Extension w/ bar - 3 sets

25 mins on treadmill @ 8.5% incline and 3.7 mph
 
Sick workout this morning and absolutely killed it. The intensity I'm bringing day in and day out is off the charts. Completely nailed every set and got a killer pump all around. Haven't done deadlifts in awhile and I've gotten injured on them before so I played around with the weight. Plan on killing it next week and making some increase weight wise. Definitely enjoying the new split and the focus on individual muscle groups. Finished it off with a brutal HIIT session. Can't believe I am almost 7 weeks out, time is flying by which means got up the ante and come in absolutely shredded!

Bent Rows - 6 sets
Deadlifts - 4 sets
1 Arm Rows - 3 sets
Leg Curls - 4 sets
DB Stiff Leg Deads - 3 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down
 
Had a good workout this morning. Still have somewhat of a cough and a little congested in the nose but nothing that is serious enough to keep me out of the gym. Rest was kept short as usual. Delts were smoked after military press. Have to invest in some wrist wraps since I fell short of target reps on shrugs simply because of my grip slipping, thinking about getting some haulin hooks, they just look cool, haha. Switched back over to db side laterals. Going to cables for a bit def helped me get up to 20's and dumbbels with consistent good form on each rep. Aimed a bit too high for weight on bicep exercises but still hit working sets. Hammies were still sore from monday but still finished off with some HIIT.

Military Press (no back support) - 6 sets
Shrugs - 4 sets
DB Side Laterals - 3 sets
BB Curl - 4 sets
Seated DB Curl - 2 sets
Reverse Crunches - 5 sets total 100 reps

HIIT on bike, 5 min warm up, 15 sprints, 3 min cooldown
 
Totally destroyed my legs today. I went in the gym with the sickest intensity and all I could think about during class was how badly I was going to kill my legs. Hit all my target reps, increased some weight on exercise and had picture perfect form. Hit a couple of poses in the locker room and am very happy with the progress I am making. One guy asked me if I was soccer player because of how hard and intense I was working out my legs, kindof laughed to myself because I don't think I've ever met a soccer player who trains as hard as I do, or in general. Started talking about bodybuilding and supplements but made sure to not let it interfere with the fast pace of my workout. Thinking about investing in some magnetic weights to bring along with me to the gym, damn db's dont go past 80. Loven the effects from Prime!!

Leg Press - 6 sets
Squat - 4 sets
DB Sumo Squat - 3 sets
Walking DB Lunges - 2 sets
Seated Calf Press - 4 sets

25 min on treadmill @ 8.5% incline and 3.7 mph
 
9 and 7 weeks out
Weight: 155.8 (-2.2)
Waist: 30.3 (-.3)

Sick a** workout this morning. Went in with the crazy intensity I've been bringing lately and burnt out my chest and tri's. I had the craziest pump going all around and some nasty vascularity I have not seen since I was this lean last prep. Chest was smoked after mid bar press and I kept it light on DB Fly's but had a slow negative, 2 second hold, and explosive positive, my chest was on fire! Triceps were smoked by the time I finished tricep presses, kept the negative slow with a 2 second hold after an explosive positive. Did a round of posing before HIIT and I was very happy with where I am at, big improvements from last week, very close to my 8 weeks out conditioning this past spring. Definitely having one of my best preps to date, weights and reps just keep going up even as I keep dropping cals and upping the cardio. I haven't even gone over 25 minutes which still blows my mind considering at this point during my spring prep I was doing 50 in the morning and another 20 post workout.

Flat DB Press: 6 sets
Mid Bar Press (15 degree angle): 4 sets + drop
Incline DB Fly: 3 sets + burn
Tricep Press: 4 sets + burn
Lying DB Ext: 3 sets
Crunches: 4 sets total 100 reps

1 round of mandatories, 1 round of muscularity poses
(Gym locker room lighting was awesome, will snap some pictures there next week)

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down
 
Taking a week off from Zap and still had an intense workout. Strength is still increasing and enjoyed the new movements thrown in. Dealing with some personal problems so going to the gym is helping to give me a break from it all. Looking forward to the posing class down in PA next sunday with Joe.

Wide Grip Underhand Lat Pulldown - 6 sets
T Bar Row - 4 sets
Rack Pull-up - 3 sets
Seated Leg Curl - 4 sets
DB Leg Curl - 3 sets
25 min on treadmill @ 8.5% incline and 3.7 mph
 
Had a loco workout today. Went in with the plan of completely smoking my delts and bi's. I liked starting off with an isolation movement, definitely pre-fatigued my delts for the push presses. Haven't done front raises in god knows how long so that was good addition. Biceps were done by the time I hit cable curls, even though i overestimated the weight (different cable tower) and did 3 sets of 8 instead of an adjustment set of 10 and 2 working sets of 8. Hit some posing afterwards, i swear i'm seeing changes daily, my legs(which i killed with HIIT today) are definitely much improved from my last show and better than they were at 8 weeks out this past spring. There will be no reversal in conditioning this time around. I'm going to get as shredded as I possibly can in these next 7 and 9 weeks. Personal problems were resolved last night so my head is in a much better place, now I just have to go to the doctors and find out what this nagging cough from my chest is. Its me and my fiancees one year anniversay today so after classes I'll be spending the rest of the day with her, she got me this awesome vegetable chopper as one of my gifts, I'm probably the only 20 year old guy who enjoys getting kitchen gadgets as gifts.

Side Laterals - 6 sets
Push Press - 4 sets + drop
Front Raise - 3 sets
Incline DB Curl - 4 sets
Cable Curl - 3 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down
 
I hate no Zap weeks, lol. Energy levels aren't as crazy high, but i still have that "crush the weight before it crushes you" mentality and aggression. Leg extensions were controlled and explosive as usual and had a solid increase in reps on leg press with 450. On my last set of front squats I felt some pressure on my spine, not sure why this happened. By the time I got to barbell step lunges I was drenched and ready to just drop, quads and hams were on fire but I gutted out the last few reps. Finished up with some cardio and pwo brown rice cakes + scivation sludge! Gonna switch between that and regular brown rice, my jaw was in pain from all the chewing. Added in Super Cissus RX @ 2 caps meal 1 and meal 6 to heal up some small pain in the joints and in a few weeks i'll move to taking 1 cap before all 6 of my meals.

Leg Extensions - 6 sets
Front Squat - 4 sets
Leg Press - 3 sets
Barbell Step Lunge - 2 sets
Seated Calf Press - 4 sets
Lower Abs - 2 sets of 20

25 min on treadmill @ 8.5% incline and 3.7 mph
 
Excellent workout this morning. I was pumped up for it from the moment I woke up and it was hard to sit in class without flexing, lol. By my third set of flat bench I was in the zoneeee. Uneven pushups with just bodyweight were killer especially after pounding my chest with on flat bar and incline db. Tried out DB extensions with one arm at a time but def felt I had better form using both arms at once. Killed underhand pressdowns and left with a sick pump in my upper body. Did a hybrid of lying leg raises and reverse crunches in between underhand pressdowns. Almost 6 weeks out and I just keep getting more and more pumped up about it.

Flat Bench - 6 sets
Incline DB - 4 sets
Uneven Pushup - 3 sets
DB Extension - 4 sets
Underhand Pressdown - 3 sets + burn set
Lower Abs Hybrid - 4 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down
 
Glad to see everybody's packages arrived; I am still unsure what is going on with Doug and Joe's packages, though. I gave them tracking #, so hopefully they are set up and ready to roll promptly.
 
snagency said:
Everything looks like it continues to roll along.
How 'bout a 6-week out pic?
Click to expand...

I'm going to take some pics at Joe's posing class this weekend. I'm going to pop a packet of plasmajet before hand to see if I can get some sick vascularity like I used to get when I used it this past spring and see if it has the same effect without going through a full blown workout, i got a box just sitting in my supp closet and I have not used any type of NO product yet. Definitely made some big improvements from the last pics.
 
8 + 6 weeks out
Weight: 153 (-2.8)
Waist: 30 (-.3)

I was so ready to get my grow on this morning. Been on Prime for almost 3 weeks now and all I can say is, damn, when I got on the bike for HIIT, i felt like could do the workout all over again, and i put a serious beat down on back and hams. Big drop in weight but minimal drop on the waist, def notice more definition and separation in other body parts but it seems as if my waist has decided to become a stubborn bastard like my legs. Went all out this morning and felt like I was going to puke when i laid down for leg curls! Really focused on squeezing the back during all movements and i'm still feeling pumped. Shaved up and ready to go for sunday's posing class!

Wide Grip Overhand Pulldowns - 6 sets + burn
Seated Cable Rows - 4 sets + burn
DB Deads - 3 sets
SLDL - 4 sets
Lying Leg Curls - 3 sets

HIIT, 5 min warm up, 15 sprints, 3 min cooldown
 
Woke up this morning and felt like a truck hit my back, hams felt sore as hell, killed it yesterday! Woke up half an hour before I had my alarm set, the anticipation is building up and its just motivating and driving me more than I thought I could. Woke up and didn't even feel like taking Zap or Y-RD because I was already so pumped up for this mornings workout. Adjusted weight accordingly to weight used during warm ups and focused on maximum contraction with a slow negative and pause at the bottom before beginning the movement again. Delts, traps, and biceps were on fire!! I cannot wait for november 1st (i've already made weight for the lighweight class, no bantam, with 5 weeks to go, im gonna be peeled).

Wide Grip Upright Rows - 6 sets
Standing DB Press - 4 sets
Front Raises w/ DB - 3 sets
1 Arm Cable Curls - 4 sets
Preacher Curls - 3 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cooldown
 
My calves are frickin sore from posing yesterday! Class was awesome and had a great time even though I hit tons of traffic on the way back that turned my 3 hour drive home into a 5 hour drive, had a hard time finding a gas station with a microwave so I ended up downing broccoli and chicken cold, never any fun, lol. Woke up and went for some office hours with my kinesiology professor before hitting the gym. Cough is going away but still dealing with some cold symptoms so I didn't go too crazy today. Quads were begging for me to stop by the time I got to hack squats and step ups were just brutal. Hit some posing before cardio, wish yesterday had been a workout day, I was looking freaky in the locker room.

Squat - 6 sets
Leg Ext - 4 sets
Hack Squat - 3 sets
Step Ups - 2 sets
Standing Calf Press - 4 sets
Crunches - 4 sets

25 min on treadmill @ 3.7 mph and 9% incline
 
Workout was as solid as the back fat on oprah! Hows that for changin up what i start off with lol! Chest felt great when I got in but on my 2nd set of incline DB my right shoulder started acting up and I was havin a difficult time getting the right DB to the top of the movement off the first rep. Decided to play it safe with the chest. Mid bar press, took it easy and rocked out 135 for sets with a pause at the bottom and top of the movement. Even for playing it safe my chest and tri's were rock hard and pumped by the time I got to HIIT. Decided to change HIIT up and went on the arc trainer (my calves are in some serious DOMS pain).

Incline DB - 6 sets
Mid Bar Press - 4 sets
Gironda Dips - 3 sets
Rope Press - 4 sets
Tricep Overhead Extension w/ curl bar - 3 sets

HIIT on Arc Trainer, 5 min warm up, 15 sprints, 3 min cool down
 
Intense workout today. Went in there and got it done. Went loose form on bent rows and kept everything else with strict tight form. Slowed down my rep speed on seated leg curls and focused on pausing at the bottom and top of the movement to really work the hamstring through the entire range of motion. Threw in some rear delt raises between sets of db sldl. Cold is just about gone, still a little congested so i've been resting longer than usual still about 60 second rest between sets.

Bent Rows - 6 sets
Deadlifts - 4 sets
1 Arm Rows - 3 sets
Seated Leg Curls - 4 sets
DB Stiff Leg Deads - 3 sets

25 min on treadmill @ 3.7 mph and 9% incline.
 
7 and 5 weeks out
Weight: 152.4 (-.6)
Waist: 30 (no change)
Skinfolds
Chest: 3 mm (-1)
Waist: 6 mm (-1)
Quad: 6 mm (-2)

LBM: 147.49 lbs (+1.39)
Body Fat: 4.9 lbs (-1.98)

No change in waist but skinfolds and how I look in the mirror are showing progress. Felt like the Hulk in the gym today (especially since I had my hulk juice with me, green apple xtend). Had increases across the board in weight and reps, which is downright silly for being 5 weeks out. Used the thick bar on shrugs, still without straps, so it kept slipping around the 4-5 rep mark. Getting asked a lot more if I am getting ready for a show which shows things are definitely moving in the right direction. Biceps were blown up today after curls! Form has definitely improved after learning about the stretch reflex and series elastic component of muscle spindles and tendons in kineseology. I love how I'm learning about things I can actually apply to what I do outside of school.

Military Press: 6 sets
Shrugs w/ thick bar: 4 sets
Side Laterals w/ DB: 3 sets
Barbell Curls: 4 sets
DB Curls: 3 sets

HIIT on the Arc Trainer, 5 min warm up, 15 sprints, 3 min cool down = quads, hammies, and glutes burning up
 
Real solid workout this morning. Being 5 and 7 weeks out really going to put more emphasis on form and range of motion and keep increments in weight small (+5 lbs everytime i hit the desired rep range). Went with a shoulder width stance on leg press on squats to focus on the outer quads a bit more. Since the DB's at my gym don't go past 80 I decided to just hold 2 DB's between my legs for db sumo squats, good thing i can get creative. Walking lunges were brutal w/ 40's but i started my prep doing 12 steps with 25's, so that def made a big jump. Off to another hard day of work watching football :)

Leg Press: 6 sets
Squat: 4 sets
DB Sumo: 3 sets
Walking Lunge: 2 sets
Standing Calf Press: 4 sets

25 min on treadmill @ 3.7 mph and 9% incline
 
Insanely focused in the gym today. Made some nice gains in strength while keeping form perfect. DB Flys and Tricep Pressdowns felt insanely light today. Left with a crazy pump and sick vascularity. Having a shredded carcass is in my sights and nothing is gonna stand in my way. Hammies are feeling it hard from the field sprints. Going to hit some mandatories and muscularity rounds later tonight after I finish up school work.

Flat DB Press: 6 sets
Mid Bar Press (15 degree angle): 4 sets
Incline DB Fly: 3 sets
Tricep Press: 4 sets
Lying DB Ext: 3 sets

HIIT w/ field sprints, 5 min warm up, 17-50 yard sprints, 3 min cool down
 
9/30
Zaptastic workout. Legs are still hurting from field sprints so no cardio today, will do a HIIT only day on friday. Got a sick pump in the lats today. Manager was working out and wouldn't let me do T bar rows (stupid planet fitness) so i grabbed a bar with parallel grips and killed those. Hammies were experiencing some serious DOMS so I lightned up weight and focused on form. Hit some posing post workout, weighed in at 151.4 this morning so its been consistenly going down since saturday.

Wide Grip Underhand Lat Pulldown - 6 sets
Parallel Grip Row - 4 sets
Rack Pull-up - 3 sets
Seated Leg Curl - 4 sets
Single Leg Curl - 3 sets

10/1
DAMN, 30 Days out from the first one! This prep is flying by, pretty soon it will be time to work on becoming the next coming of Chris Faildo. Nailed todays workout with sick form and high intensity. Staidums were pretty brutal but I'm liking outdoors HIIT instead of on a machine. Flag football season starts up in a month and I'm always in better conditioning when I do outdoors cardio like field sprints and stadiums.

Side Laterals - 6 sets
Push Press - 4 sets
Front Raise w/ bar - 3 sets
Incline DB Curl - 4 sets
Cable Curl - 3 sets

HIIT on bike, 5 min warm up, 17 stadiums (48 steps), 3 min cool down
 
Awesome workout this morning. Took a physiology exam that I nearly aced so I was already in a pumped up mood for the workout. Quads were feeling sore from yesterdays sprints and wasn't sure about how they would hold up but I crushed last weeks numbers. Went slow and deep on front squats, I had to keep an eye on how low I was getting, I started hitting the bar rest on the rack. Barbell step lunges were a little weak but still increased weight, hams were def feeling it from sprints. Weighed 150 this morning.

Leg Extensions - 6 sets
Front Squat - 4 sets
Leg Press - 3 sets
Barbell Step Lunge - 2 sets
Seated Calf Press - 4 sets
Abs - 3 sets

25 min on treadmill @ 9.5% incline and 3.7 mph
 
Oh yeah, definitely feel another 5-6 pounds in the right places and i'll be ready to do some damage. Been on Recreate @ 3 caps for 4 weeks now so going to bump up to 4, add in 1500 mg of super cissus twice daily, and 8 prime, thats some serious body fat loss. Might throw up a few pics before the first show in 4 weeks.
 
Workout on 5 hours of sleep, nuf said, lol. Thank god for Zap, Recreate, AP, and Prime pre-workout.

Flat Bench - 6 sets
Incline DB - 4 sets
Uneven Pushup - 3 sets
DB Extension - 4 sets
Underhand Pressdown - 3 sets
Lower Abs - 3 sets
 
Sick workout for being at work til 130 in the morning and getting up at 8 for this mornings workout. Got some powerfull in so i took 3 pre-bed and slept like a baby. Took 3 Powerfull pre-workout after almost a 6 week lay off and had crazy focus in the gym this morning and the killer mindset was there. Killed back and still making gains in strength. Hamstring felt good so I warmed up with 135 on SLDL and felt no pain so went with normal poundage. Tried to stay with an overhand grip on SLDL but lost my grip before the last rep on 205 so I switched to under-over, switching hands for the next 2 sets, felt weird since i always go left under and right over, but after the first rep all was good especially with Linkin Park blasting through my headphones. Kept my rep tempo slow and controlled on leg curls, went through full range of motion and focused on getting a stretch at the bottom of the movement.

Wide Grip Overhand Pulldowns - 6 sets
Seated Cable Rows - 4 sets
DB Deads - 3 sets
SLDL - 4 sets
Lying Leg Curls - 3 sets
 
5 + 3 weeks out
Weighing 148.8
 

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Looking good man. Cuts are coming in nicely. Back & hams are looking dialed. Finish these last few weeks strong!
 
Had an awesome workout this morning. Upped the reps so definitely happy with that. Used the cambered curl bar, not sure how much it exactly weighs but curls felt heavier than when I normally do them with an olympic bar. Hit some poses between sets and its crazy how 3 days of rest for the legs make a difference in how they look. Saw pics from the Cape show last night, i'm so pumped and ready for the final push, nothing is gonna stop me now.

Military Press: 6 sets
Shrugs: 4 sets
Side Laterals w/ Cable: 3 sets
Barbell Curls w/ camber bar: 4 sets
DB Curls: 3 sets

HIIT on the Arc Trainer, 5 min warm up, 17 sprints, 3 min cool down
 
Awesome leg workout today. I love walking lunges w/ db's! Killed it on leg press so reps were on the low side with squats, just made sure to get deep into the hole and explode out.

Leg Press: 6 sets
Squat: 4 sets
DB Sumo: 3 sets
Walking Lunge: 2 sets
Standing Calf Press: 4 sets
 
10/14
Awesome workout this morning. 2 more weeks left on my gym membership and then im moving to a gym a similar distance from my house but with dumbbells up to 200 lb and much more bodybuilder friendly. For a gym that calls themselves judgement free they sure do have a lot of rules to discriminate against a certain type of people. Plus I need more weight to crush PR's!!! Very happy w/ db bench cause my flat bar and db bench has always sucked, so to get the 80's for 2 sets of 7 with controlled reps was awesome!

Flat DB Press: 50/12, 60/12, 75/8, 80/7/7/6
Mid Bar Press (15 degree angle): 125/10, 145/6/6/6
Incline DB Fly: 40/10/10/7
Tricep Press: 110/10, 145/8/7/6
Lying DB Ext: 30/8/6/7

10/15
Stadium sprints, 1/4 mile jog, 17 sprints, cool down walk up and down the staidum stairs.

Sprints are getting harder to do, starting to fatigue after the first half. I actually found that if I hold my breath for the first 5-10 seconds I was able to go harder, I never noticed how much energy breathing during a sprint can consume.
I'm sweating profusely just sitting here typing this, maybe I found the right mixture to thermogenic blueberry oatmeal pancakes :) I am getting pumped for this upcoming show, ready to redeem myself for this past spring.
 
Messed up and did overhand lat pulldowns, low body fat levels must be effecting my brain. Now I understand why my rack pull up numbers went down. Focused on a slow negative with a pause at the top and bottom of the movement, back and hams were smoked! The pad on seated leg curls causes a lot of pain on my quads so i'm dropping those for the rest of the prep.


Wide Grip Overhand Lat Pulldown - 6 sets
T Bar Grip Row - 4 sets
Rack Pull-up - 3 sets
Lying Leg Curl - 4 sets
Single Leg Curl - 3 sets

25 min on treadmill @ 3.7 mph and 4.5% incline
 
28 and 14 days out!
Weight: 147.8 (-1)
Waist: 29.2 (-.3)
Chest: 1 mm (-1)
Waist: 3mm (-1)
Quad" 6 mm

Getting pumpeddddddddd. The anticpation between getting back on stage and getting back on the field to make a run at the league championship (we lost in the semi's by 2 points last year) is killing me. Had a solid workout today, strong all the way to the end. Moved the weight with control and a slow negative. Killed it on sprints and hit some poses, NPC style with choosing which side chest and side tricep to display.

Side Laterals - 15/12/12, 20/8, 25/6/5/4
Push Press - 95/10, 105/8/8/8
Front Raise w/ bar - 30/10/8/8
Incline DB Curl - 20/12, 25/10, 35/7/6
Cable Curl - 95/6/6/6

HIIT on Arc Trainer, 5 min warm up, 17 sprints (15 sec all out @ 5% incline + level 30), 3 min cool down
 
Solid workout today. Upped weight and reps from last week and kept with good form. Decided to take out bar step lunges, they just feel awkward and i feel I can hit my legs much better with db lunges. 13 days out!

Leg Extensions - 6 sets
Front Squat - 4 sets
Leg Press - 3 sets
DB Walking Lunges - 2 sets
Seated Calf Press - 4 sets

25 min on treadmill @ 4.5% incline and 3.7 mph
 
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