John's training log

I've been training for roughly eight years. Came from a high level sports background in volleyball and soccer.
 
Myself training for eight years started when I was about 21 exactly. I played various sports growing up I played just about all sports from a kid until I was 20, some on teams some not.

The biggest sport next to bodybuilding that I gave the most dedication and was the most serious about was skateboarding which I did for a few years consistently and had a good many injuries dislocated kneecap,scars from falling all the time, a fractured/broken ankle I snapped. In any sports that is taking seriously there is some risk involved,some sports more so than others.

March 19th 2010 Quadriceps, Hamstrings.

I decided to separate calves to a separate day to give them full priority and will do this twice per week and also at times do the cardio calve routine.

Quads and Hams are a pretty strong point for myself so I can afford to not put as much intensity in them as I do say weak bodyparts

Leg extensions
100lbs=15x's
Leg press
6 plates per side=10x's
Stiff leg deadlift
225=9x's
 
smeton_yea said:
Myself training for eight years started when I was about 21 exactly. I played various sports growing up I played just about all sports from a kid until I was 20, some on teams some not.

The biggest sport next to bodybuilding that I gave the most dedication and was the most serious about was skateboarding which I did for a few years consistently and had a good many injuries dislocated kneecap,scars from falling all the time, a fractured/broken ankle I snapped. In any sports that is taking seriously there is some risk involved,some sports more so than others.

March 19th 2010 Quadriceps, Hamstrings.

I decided to separate calves to a separate day to give them full priority and will do this twice per week and also at times do the cardio calve routine.

Quads and Hams are a pretty strong point for myself so I can afford to not put as much intensity in them as I do say weak bodyparts

Leg extensions
100lbs=15x's
Leg press
6 plates per side=10x's
Stiff leg deadlift
225=9x's
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You have done a great job in those 8 years!!!!
 
Train for 5-6 weeks all out to failure, rest pauses, forced reps very intense
next 3-4 weeks give your body a chance to heal up otherwise you risk getting sick, immune system, having permanent injuries.

YOU SIMPLY CAN NOT TRAIN BALLS OUT ALL YEAR ROUND AND THAT IS A FACT! I learned this the hard way in 2007-2008 when I would not let up and I tore my immune system so in the ground I was sick for a month and gave myself a year long injury because my body was telling me to take time off and I kept blasting balls to the wall. BIG MISTAKE..maybe this can help some of you getting into intensity training

Be smart with cycling your intensity! (thats is why I do 5-6 weeks all out and 3-4 weeks less intense) and every couple months it may be a good idea to take a week off from everything


what stage am I currently in? the 3-4 weeks less intense.

Saturday
Calves

Sunday rest

Monday March 22nd 2010 Biceps Forearms, Back

Seated Preacher curl
30lbs 8-9 reps

One arm reverse cable curl
35lbs=10x's

Nautilus Pullover
150lbs= on video
Underhand pulldown
200lbs- on video

Underhand barbell rows(to belly button)
225lbs=on video(form could have been better I am experimenting for my next blast,high intensity training, which starts In April, with closer grip rows and certain muscles were not used to it so just experimenting with things. (closer grip supposed to hit lower lats more according to the Arnold Encyclopedia which I have had forever and still look information in it for a reference from time to time)

cable rows(close grip handle to belly button)
150lbs=10x;s

hypertension 12x's


[ame="http://www.youtube.com/watch?v=fjhapbesAH4"]YouTube- March 22nd 2010 On form.wmv[/ame]

the only criticism I can see is the under grip barbell rows jerking the weight too much while not staying solid like in stance and maybe pull towards my waist and not the belly button.

Also did not do 3/4th and partials when the full range of motion fatigued which is valuable on this exercise but again, I am training with a lot less intensity currently on purpose.

Time will tell
 
Very cool video!

Thank you for posting that. Impressive!
 
That's one thing I like about HST the progression is right in the workout scheme so I can go hard right through. I hate going to the gym and easing off, takes all the fun out of it, although I agree it's necessary at times.

I also plan time off usually every 8 weeks I take a week off and just do cardio. When I start back up it's a bit less intensive then I up the intensity by the second week.
 
John, how is it I am just finding this log. Good video, should help some people out. I wish i could take a video camera into our gym. Oh well just need to clean up the garage and do it in there.
 
Tuesday March 23nd
Did a cycling class (also think they are called spinner classes) for forty five minutes,pushed it hard exhausted me so much. went to sleep early because I simply was so worn out.

Wednesday March 24th 2010 Chest Shoulders Triceps

doing only one set on each exercise. still in a light training phase a few body parts I feel need to be bought up I put some intensity into them like the Incline Barbell

Thuresday March 25th 2010
Donkey calves raises(smith machine setup)
285=8x's
seated calve raises
45+25=8x's
Cardio calves 20 minutes
cycling class(did not push it this time) 25 minutes

Friday March 26th 2010 Quads and Hams

Hack squat (just starting these getting ready to use them coming up)
185=12, 225=12 very easy stop it short probably could have done 20 or more at 225

Incline glute ham raise
35lbs=10x's
35lbs=10x's

I'll be starting my contest preparation next week for the July 10th Nga Alabama show. If I decide mid though that I am canceling it out and decide to do the NGA Nashville show in November Ill post it in this log.

Next week I'll still be training lighter than the week after that intensity goes up.
 
smeton_yea said:
Tuesday March 23nd
Did a cycling class (also think they are called spinner classes) for forty five minutes,pushed it hard exhausted me so much. went to sleep early because I simply was so worn out.

Wednesday March 24th 2010 Chest Shoulders Triceps

doing only one set on each exercise. still in a light training phase a few body parts I feel need to be bought up I put some intensity into them like the Incline Barbell

Thuresday March 25th 2010
Donkey calves raises(smith machine setup)
285=8x's
seated calve raises
45+25=8x's
Cardio calves 20 minutes
cycling class(did not push it this time) 25 minutes

Friday March 26th 2010 Quads and Hams

Hack squat (just starting these getting ready to use them coming up)
185=12, 225=12 very easy stop it short probably could have done 20 or more at 225

Incline glute ham raise
35lbs=10x's
35lbs=10x's

I'll be starting my contest preparation next week for the July 10th Nga Alabama show. If I decide mid though that I am canceling it out and decide to do the NGA Nashville show in November Ill post it in this log.

Next week I'll still be training lighter than the week after that intensity goes up.
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I have seen those spinning class sessions. Wild stuff I could not do it if I were on TestoPRO or Perform. Some of the ladies that do that class on a regular basis are to hot to concentrate on spinning LOL.
 
Saturday March 27th 2010

Sunday off

Monday March 29th 2010 (starting Dc three way split again)Cardio,Chest Shoulders triceps

cardio upon awaking (popped a motivate sample nice clean energy) This also helped me concentrate today while studying so it is a good mind booster as well as physical.so can be good for work, studying, or a physical boost

Later that evening Chest shoulders Triceps

Decline Barbell
275=11x'x(three rest pauses)
wm(windowmaker) Low incline smith 150lbs=13x's

Dumbbell press 60lbs= 17 x's (three rest pauses)
Nautilus side lateral machine (facing forward- a technique I learned from DC inventor)
70lbs=27x's

Nautilus dip machine
280lbs=16x's
one arm reverse 40lbs=12x's

Weighed in today at 242 shoes off (after two whole meals, and shakes) I'll do the math tonight on calories and go from there. I am guessing Ill start out at 3,000 calories and go down from there if needed.

Supplements
now Super Enzymes
Spring Valley's optimum joint health
Spring Valley Fish oil(6 per day currently)
acidophilus 1-2 per day
Shaklee vita-lea
Anabolic Innovations Glycobol
Anabolic Innovations Stoked
Nutra's Creatine Mono
Nutra's beta alanine
extra glucosamine and chondrition(dont know brand)
Nutra's Luecine powder
Pure whey protein
Mus-l-blast(protein powder bodybuilding formula, glutamine peptides,bcaa's)

will add in Anabolic Innovations testopro in a week. (swole stack starting next week)

also will add low dose atd 12.5 or 25 mgs and run that for two weeks.I like to stay away from ai's much because they can increase hdl or something like that id have to look it up.

A lot of people say running an ai with testopro has synergistic effects and boost testosterone very nicely.
 
Very detailed plan. Impressive the thought and planning you have put in.

Keep at it John, you make all of us proud.
 
Can't wait to see what the Swole Stack does for you big guy! It did wonders for me so i can't wait to see your results.
 
CROWLER said:
Very detailed plan. Impressive the thought and planning you have put in.

Keep at it John, you make all of us proud.
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Mike yourself, Don and the whole Anabolic Innovations team have given us sponsored athletes a chance and speaking for myself I can only hope I can do my best for Anabolic Innovations. Your support means a lot.
 
Totally agree with you on that, John!!!
 
smeton_yea said:
Mike yourself, Don and the whole Anabolic Innovations team have given us sponsored athletes a chance and speaking for myself I can only hope I can do my best for Anabolic Innovations. Your support means a lot.
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And we want to thank you and all of the sponsored athletes for all the work you do for AI with very helpful and detailed log. You guys are also very good at jumping in a thread and giving people honest answers.:)
 
I heard there was going to be a "Love in" hidden in a random thread. I found it! I found it!

I agree completely, Much Love to Anabolic Innovations for working with us and being so actively involved in our threads and what not as well!
 
MrKleen73 said:
I heard there was going to be a "Love in" hidden in a random thread. I found it! I found it!

I agree completely, Much Love to Anabolic Innovations for working with us and being so actively involved in our threads and what not as well!
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Ok I want to know who leaked word of the LOVE IN.:AR15firing:
 
CROWLER said:
Heck yea! You are right they are amazing.
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punthra said:
Totally agree with you on that, John!!!
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Life is good people agree with you and say nice things.

MrKleen73 said:
I heard there was going to be a "Love in" hidden in a random thread. I found it! I found it!

I agree completely, Much Love to Anabolic Innovations for working with us and being so actively involved in our threads and what not as well!
Click to expand...

nice

March 30th 2010 Biceps, forearms, back

Seated dumbbell preacher curl
35lbs=13x's (3 rest pauses)
e-z bar preacher 65=7x's

one arm reserse curl
35lbs=10x's

these numbers look wimpy I bet my negative is over five seconds on the two above exercises.

nautilus pullover machine
170- I went all out and got it but I relized I could get the handle down to my stomach but could not completely hold it and squeeze so i reduce weight to
150-6-6

Under grip barbell row(Yates way) last weeks video was not a good example I was pulling to my belly button. This time I pulled to mywaist where my legs and torso meets(lower than belly button) and moved more weight, held the contractation , slightly arches back and it feels so good to work those lower lats.I have been doing it all wrong (at least not fully activating lower lats)
225=10x's easy
275=4 or 5 times with 2-3 3/4 1/2 partials
 
smeton_yea said:
Life is good people agree with you and say nice things.



nice

March 30th 2010 Biceps, forearms, back

Seated dumbbell preacher curl
35lbs=13x's (3 rest pauses)
e-z bar preacher 65=7x's

one arm reserse curl
35lbs=10x's

these numbers look wimpy I bet my negative is over five seconds on the two above exercises.

nautilus pullover machine
170- I went all out and got it but I relized I could get the handle down to my stomach but could not completely hold it and squeeze so i reduce weight to
150-6-6

Under grip barbell row(Yates way) last weeks video was not a good example I was pulling to my belly button. This time I pulled to mywaist where my legs and torso meets(lower than belly button) and moved more weight, held the contractation , slightly arches back and it feels so good to work those lower lats.I have been doing it all wrong (at least not fully activating lower lats)
225=10x's easy
275=4 or 5 times with 2-3 3/4 1/2 partials
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Those do not look whimpy with the negative you were holding. Great job.
 
Who cares if it looks wimpy...If it gets the job done, then who care how it looks! Keep killing it!
 
Lilnardey is right, you're far from wimpy!
 
just ordered glycobol, thanks to some very good recommendations.

dude, good luck july 10! i'm hanging on every word here
 
urbanski said:
just ordered glycobol, thanks to some very good recommendations.

dude, good luck july 10! i'm hanging on every word here
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If you have any questions I'll do my best. Some of us dose a bit different but the name of the game is finding out how it works for you. I have done a lot of research since 2004 on r-ala as I used to buy it and use it because it worked very well for myself.

R-alpha-lipoic acid is the form of lipoic acid produced naturally by the body and the only one which acts as a mitochondrial enzyme cofactor.

Sodium R-lipoate, a sodium salt of R-alpha-lipoic acid, has much greater bioavailability than R-alpha-lipoic acid. It rapidly produces blood levels 10 to 30 times higher than is possible with pure R-alpha-lipoic acid. More stable and more easily soluble in the aqueous phase, it is much more easily absorbed.

so in my opinion it is powerful stuff and if any one needs any advice on this like a dosing protocol pm me and I'll be happy to recommend what works for myself.

Tuesday March 31st 2010 2 cardio sessions

30 minutes first thing upon awaking

Eight hours later
40 minutes

Wednesday Legs
(woke up feeling tired. I may have overdid it as I went low calorie for myself plus the two cardio sessions)

Donkey Calve raises
285=10x's
seated calve
45+25=4 full reps 2 3/4-1/2 reps Last week I got 8 on these I do not understand maybe it was the cardio

Smith front squat(Usually quads and hams are a bit higher rep but the bar cuts off breathing so I do them lower rep)
205=7
205=5

Incline-glute ham raises
35lbs=10
45lbs=10
 
smeton_yea said:
If you have any questions I'll do my best. Some of us dose a bit different but the name of the game is finding out how it works for you. I have done a lot of research since 2004 on r-ala as I used to buy it and use it because it worked very well for myself.

R-alpha-lipoic acid is the form of lipoic acid produced naturally by the body and the only one which acts as a mitochondrial enzyme cofactor.

Sodium R-lipoate, a sodium salt of R-alpha-lipoic acid, has much greater bioavailability than R-alpha-lipoic acid. It rapidly produces blood levels 10 to 30 times higher than is possible with pure R-alpha-lipoic acid. More stable and more easily soluble in the aqueous phase, it is much more easily absorbed.

so in my opinion it is powerful stuff and if any one needs any advice on this like a dosing protocol pm me and I'll be happy to recommend what works for myself.

Tuesday March 31st 2010 2 cardio sessions

30 minutes first thing upon awaking

Eight hours later
40 minutes

Wednesday Legs
(woke up feeling tired. I may have overdid it as I went low calorie for myself plus the two cardio sessions)

Donkey Calve raises
285=10x's
seated calve
45+25=4 full reps 2 3/4-1/2 reps Last week I got 8 on these I do not understand maybe it was the cardio

Smith front squat(Usually quads and hams are a bit higher rep but the bar cuts off breathing so I do them lower rep)
205=7
205=5

Incline-glute ham raises
35lbs=10
45lbs=10
Click to expand...



So true and I can think of no one better to learn from.:)
 
Great stuff John, pulling those Dorians to the hips makes a huge difference in contraction and lower lat involvement doesn't it. Great workout too. Love slow reps. GOing with slow reps for next workout but not sure what I am going to. I have all weekend to figure it out before I lift again. Dang tendonitis messing with my game!
 
pembroke3355 said:
So true and I can think of no one better to learn from.:)
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Thanks Don, your the man.

MrKleen73 said:
Great stuff John, pulling those Dorians to the hips makes a huge difference in contraction and lower lat involvement doesn't it. Great workout too. Love slow reps. GOing with slow reps for next workout but not sure what I am going to. I have all weekend to figure it out before I lift again. Dang tendonitis messing with my game!
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I got an X-ray last week and getting an MRI Monday. I am in the same boat you are Chris, right outer elbow. Anytime I do extension type movements it aches so got to work around it.

I plan on training around it as of now because it is not too bad.Icing it seems to help a bit and maybe friction massage so that temporarily helps it. Moreover, to really heal it up I probably need to take a month off of training and do whatever needs to be done to get it healed.

April 2nd 2010 Cheest shoulders triceps

Low Incline Dumbbell press 85lbs-7x's
Nautilus Incline pec Dec(Dante technique)-120lbs=8x's (2 partials)

Seated side laterals-8x's(5 partials)
seated nautilus side lateral machine(facing forward) 80lbs-25x's

Triceps dips
16x's
overhead cable extension
90lbs=10x's
 
smeton_yea said:
Under grip barbell row(Yates way) last weeks video was not a good example I was pulling to my belly button. This time I pulled to mywaist where my legs and torso meets(lower than belly button) and moved more weight, held the contractation , slightly arches back and it feels so good to work those lower lats.I have been doing it all wrong (at least not fully activating lower lats)
225=10x's easy
275=4 or 5 times with 2-3 3/4 1/2 partials
Click to expand...
i generally do double overhand on my Yates....but i often dont hold the squeeze. Need to work on that.
As always, thanks for the log and all the advice!!
 
smeton_yea said:
Thanks Don, your the man.



I got an X-ray last week and getting an MRI Monday. I am in the same boat you are Chris, right outer elbow. Anytime I do extension type movements it aches so got to work around it.

I plan on training around it as of now because it is not too bad.Icing it seems to help a bit and maybe friction massage so that temporarily helps it. Moreover, to really heal it up I probably need to take a month off of training and do whatever needs to be done to get it healed.

April 2nd 2010 Cheest shoulders triceps

Low Incline Dumbbell press 85lbs-7x's
Nautilus Incline pec Dec(Dante technique)-120lbs=8x's (2 partials)

Seated side laterals-8x's(5 partials)
seated nautilus side lateral machine(facing forward) 80lbs-25x's

Triceps dips
16x's
overhead cable extension
90lbs=10x's
Click to expand...

Take care of that elbow bro.
 
Sorry to hear about the injury John.
 
punthra said:
Sorry to hear about the injury John.
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Injuries sooner or later happens to any person pushing there body physically like we do.

This one is minor and have had much more major ones. I can still do stuff like dips, presses, push downs one arm reverse.

I expect to get it well since I am taking care of it early with a very good specialist covered by my insurance.

I always recommend if a person is having minor pain give it a bit to heal up and if it does not heal up get it taken care of. and no matter what do not do any movement that makes it ache.
 
smeton_yea said:
Injuries sooner or later happens to any person pushing there body physically like we do.

This one is minor and have had much more major ones. I can still do stuff like dips, presses, push downs one arm reverse.

I expect to get it well since I am taking care of it early with a very good specialist covered by my insurance.

I always recommend if a person is having minor pain give it a bit to heal up and if it does not heal up get it taken care of. and no matter what do not do any movement that makes it ache.
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Great advise.:)
 
Saturday April 3nd 2010

cardio 40 minutes

posing 30 minutes

sunday April 4th 2010 off

Monday April 5th Biceps, forearms, back

Standing barbell curl
85lbs=16x's(3 rest pauses)
preacher e-z bar curl 65lbs= (75 lbs if the bar weighs 25 but after eight years of lifting I thought the bar weighs 15 lbs)

one arm reverse cable curl 35lbs=10x's

assisted underhand chinup station
60lbs=12-15x's( 3 rest pauses)

Rack deadlift (starting point top of shins)
350lbs=10 x's I could have got 12 but I learned that upper back is a genetically strong body part and while it is fun to train stuff I am strong at I would rather back off it a bit and super-train my body parts that are playing catch-up) so I did not train all out to failure.

I use the training to failure on "weak" body parts.

April 6th 2010 Calves, hamstrings, Quadriceps
Donkey calve raises
295=10x's ( 2 partials)
Seated calve 45 +25=10x's

Leg press
6 plates per side=10x's (again had more but did not go to complete failure)spotter just in case I passed out, went down far
5 plates=12

Lying Leg curl(+3 a technique learn t from the Dc inventor Dante)
110=19(3 rest pauses)

everything is going smoothly the scale is going downward which I am trying to do. Strength and aggression in the gym seem to be higher than it has been in a while because I started the swole stack on Monday and I truly believe this is what is causing it. Which is why i am focusing in on the swole stack Invalid Link Removed

I am still keeping my numbers and such on here.

I am still taking the same amount of supplements the last time I posted on supplements minus creatine, cut that out last week (currently cycling creatine)plus testopro and added in scivation sesamin.
 
smeton_yea said:
Saturday April 3nd 2010

cardio 40 minutes

posing 30 minutes

sunday April 4th 2010 off

Monday April 5th Biceps, forearms, back

Standing barbell curl
85lbs=16x's(3 rest pauses)
preacher e-z bar curl 65lbs= (75 lbs if the bar weighs 25 but after eight years of lifting I thought the bar weighs 15 lbs)

one arm reverse cable curl 35lbs=10x's

assisted underhand chinup station
60lbs=12-15x's( 3 rest pauses)

Rack deadlift (starting point top of shins)
350lbs=10 x's I could have got 12 but I learned that upper back is a genetically strong body part and while it is fun to train stuff I am strong at I would rather back off it a bit and super-train my body parts that are playing catch-up) so I did not train all out to failure.

I use the training to failure on "weak" body parts.

April 6th 2010 Calves, hamstrings, Quadriceps
Donkey calve raises
295=10x's ( 2 partials)
Seated calve 45 +25=10x's

Leg press
6 plates per side=10x's (again had more but did not go to complete failure)spotter just in case I passed out, went down far
5 plates=12

Lying Leg curl(+3 a technique learn t from the Dc inventor Dante)
110=19(3 rest pauses)

everything is going smoothly the scale is going downward which I am trying to do. Strength and aggression in the gym seem to be higher than it has been in a while because I started the swole stack on Monday and I truly believe this is what is causing it. Which is why i am focusing in on the swole stack Invalid Link Removed

I am still keeping my numbers and such on here.

I am still taking the same amount of supplements the last time I posted on supplements minus creatine, cut that out last week (currently cycling creatine)plus testopro and added in scivation sesamin.
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Very nice. I love the detail.:)
 
Wednesday April 7th 2010 2 cardio sessions
cardio 40 minutes
cardio 30 minutes

Thursday April 8th 2010 Cardio, Chest shoulders Triceps,posing

Cardio 30 minutes separated by 5-6 hours

Incline Barbell
205lbs=16x's (spotter helped with forced reps) (3 rest pauses)
Chest stretch 20 lbs=60 seconds(next day outer chest sore I am going to start doing these I think they give the chest a nice look)

Larry Scott Dumb bell press (This exercise the trainee has to go lighter than dumbell press but boy does it work, its an overhead lateral)
60lbs=5=2-drop set45lbs=6x's
seated side laterals 35lbs=12x's

Nautilus triceps extension
160lbs=31x's(3 rest pauses)
one arm cable reverse
35lbs=12x's

posing 10 minutes


April 9th 2010 Biceps, forearms, back
deadarm curls(also called incline dumbbell curls)
30lbs=19x's
Preacher ez bar curls
50lbs=10x's

Preacher reverse ez bar (Larry Scott recommended range of motion)
50lbs=10x's

close mid underhand grip pull down (yates way)
200lbs=13x's , 2 partials

under grip barbell row
225=13x's good form and 5-8 partials 3/4-1/2-1/3 until I could barely move it(I video taped it as well but have not uploaded it. I may edit the last back workout video and use this barbell row footage)
overgrip barbell row
225=12x's

separated by 5 hours later
cardio 30 minutes

and Ill probably pose in a bit
 
smeton_yea said:
Wednesday April 7th 2010 2 cardio sessions
cardio 40 minutes
cardio 30 minutes

Thursday April 8th 2010 Cardio, Chest shoulders Triceps,posing

Cardio 30 minutes separated by 5-6 hours

Incline Barbell
205lbs=16x's (spotter helped with forced reps) (3 rest pauses)
Chest stretch 20 lbs=60 seconds(next day outer chest sore I am going to start doing these I think they give the chest a nice look)

Larry Scott Dumb bell press (This exercise the trainee has to go lighter than dumbell press but boy does it work, its an overhead lateral)
60lbs=5=2-drop set45lbs=6x's
seated side laterals 35lbs=12x's

Nautilus triceps extension
160lbs=31x's(3 rest pauses)
one arm cable reverse
35lbs=12x's

posing 10 minutes


April 9th 2010 Biceps, forearms, back
deadarm curls(also called incline dumbbell curls)
30lbs=19x's
Preacher ez bar curls
50lbs=10x's

Preacher reverse ez bar (Larry Scott recommended range of motion)
50lbs=10x's

close mid underhand grip pull down (yates way)
200lbs=13x's , 2 partials

under grip barbell row
225=13x's good form and 5-8 partials 3/4-1/2-1/3 until I could barely move it(I video taped it as well but have not uploaded it. I may edit the last back workout video and use this barbell row footage)
overgrip barbell row
225=12x's

separated by 5 hours later
cardio 30 minutes

and Ill probably pose in a bit
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nice variety of execrices man, great log
 
smeton_yea said:
Wednesday April 7th 2010 2 cardio sessions
cardio 40 minutes
cardio 30 minutes

Thursday April 8th 2010 Cardio, Chest shoulders Triceps,posing

Cardio 30 minutes separated by 5-6 hours

Incline Barbell
205lbs=16x's (spotter helped with forced reps) (3 rest pauses)
Chest stretch 20 lbs=60 seconds(next day outer chest sore I am going to start doing these I think they give the chest a nice look)

Larry Scott Dumb bell press (This exercise the trainee has to go lighter than dumbell press but boy does it work, its an overhead lateral)
60lbs=5=2-drop set45lbs=6x's
seated side laterals 35lbs=12x's

Nautilus triceps extension
160lbs=31x's(3 rest pauses)
one arm cable reverse
35lbs=12x's

posing 10 minutes


April 9th 2010 Biceps, forearms, back
deadarm curls(also called incline dumbbell curls)
30lbs=19x's
Preacher ez bar curls
50lbs=10x's

Preacher reverse ez bar (Larry Scott recommended range of motion)
50lbs=10x's

close mid underhand grip pull down (yates way)
200lbs=13x's , 2 partials

under grip barbell row
225=13x's good form and 5-8 partials 3/4-1/2-1/3 until I could barely move it(I video taped it as well but have not uploaded it. I may edit the last back workout video and use this barbell row footage)
overgrip barbell row
225=12x's

separated by 5 hours later
cardio 30 minutes

and Ill probably pose in a bit
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Great workout. Any chance we can get a vid on the pose practice?
 
pembroke3355 said:
Great workout. Any chance we can get a vid on the pose practice?
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I used to do videos of me posing in the off season, for now I would rather just get into the best conditioning to my ability and show off that package because I look so much better when conditioned.

I have eleven weeks until a possible show , NGA Alabama super pro-qualifier if I am lean by July 10th its that one, and the NGA Nashville night of champions(did this one last year) which is in November. After the Nashville is the NGA champions in Florida so while it is possible I can only say for certain I am doing one show.

first cardio session Cardio 35 minutes first thing upon awaking
 
Nice work Bro!
 
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