Making the Superman

TRAINING



6/4/2014 RPOF-CALVES, HAMS, QUADS
Wednesday, 4:55 AM - 5:44 AM (00:48)

Standing Calf Raise
(1) 4:55 AM 160 x 12 reps
(2) 4:57 AM 160 x 12 reps
(3) 4:59 AM 160 x 12 reps
(4) 5:01 AM 160 x 12 reps

(5) 5:03 AM 160 x 12 reps



NOTES: getting that burn started early! Much stronger on these this time than last week. Still had me crying by the end though.

Seated Leg Curl
(1) 4:55 AM 70 x 12 reps
(2) 4:57 AM 70 x 12 reps
(3) 4:59 AM 70 x 12 reps
(4) 5:01 AM 70 x 12 reps

(5) 5:03 AM 70 x 12 reps



NOTE: Getting the hang of the machine. It feels very natural.

Leg Extension
(1) 5:06 AM 70 x 12 reps
(2) 5:08 AM 70 x 12 reps
(3) 5:10 AM 70 x 12 reps
(4) 5:12 AM 70 x 12 reps
(5) 5:13 AM 70 x 12 reps



NOTE: tried something different that I'm going to keep up with, I had my feet touching during these sets. The closer foot placement seems to hit the tear drop a LOT more, which is a part of my quads that I've been wanting to get growing for a while now.

Glute Ham Raises
(1) 5:07 AM 204.2 x 5 reps
(2) 5:08 AM 204.2 x 5 reps
(3) 5:10 AM 204.2 x 5 reps
(4) 5:12 AM 204.2 x 4 reps
(5) 5:13 AM 204.2 x 3 reps



NOTE: I'm still doing these on a lat pulldown bench. Really excited about the extra reps in comparison to what I was able to do less than a week ago.

Seated Calf Raise
(1) 5:16 AM 90 x 12 reps
(2) 5:18 AM 90 x 12 reps
(3) 5:20 AM 90 x 12 reps
(4) 5:22 AM 90 x 12 reps
(5) 5:31 AM 90 x 8 reps



NOTE: These got heavy fast!

Sissy Squats
(1) 5:16 AM 204.2 x 12 reps
(2) 5:18 AM 204.2 x 12 reps
(3) 5:20 AM 204.2 x 12 reps
(4) 5:22 AM 204.2 x 12 reps
(5) 5:32 AM 204.2 x 12 reps



NOTE: only body weight, but they are a bitch!!! Looks like I may need to hold onto a plate next week, but I was really grinding through the reps that last set.

Calf Presses
(1) 5:35 AM 450 x 12 reps
(2) 5:37 AM 540 x 10 reps
(3) 5:44 AM 630 x 4 reps



NOTE: I may continue to have included if I continue to use leg press.

Squat Press
(1) 5:35 AM 360 x 15 reps
(2) 5:35 AM 450 x 12 reps
(3) 5:37 AM 540 x 8 reps
(4) 5:44 AM 630 x 4 reps



NOTE: Much heavier than I should have gone. Although my legs were pretty fried, I also stopped short on that last set because abdominal pressure was getting to be too much. I'm thinking that leg presses may be out of the question and I need to figure out a different route. I'm thinking dumbbell lunges at the time being.

Romanian Deadlift
(1) 5:38 AM 135 x 12 reps
(2) 5:38 AM 135 x 12 reps
(3) 5:39 AM 135 x 12 reps
(4) 5:43 AM 135 x 2 reps



NOTE: The first three sets felt great, but after that last set of leg presses I ended these after just two reps at the end.

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Today was an intense, but interesting day. It seems like everyone and their uncle was planning on doing legs today. I'm hoping that this is normally the way it normally goes, because that means my Tuesday leg workouts will go much more smoothly. Anyways, the beginning of my workout was very fast paced. I did supersets in a you-go-I-go fashion. The only rest between supersets was the time it took to take a swig out of my shaker mug. I made it through six exercises this way. Unfortunately, I wasn't able to keep that pace going because everything else was being used and I had to jump in with some guys. Went a little too heavy at the end and may need a different compound quad exercise.


DIET


I've been eating the following lately:


M1 (upon waking): 2-3 cups of cereal (depends on the cereal) with 1.5 cups of organic whole milk, 25g whey
M2 (intra workout): aminos and powerade
M3 (45min - 1 hr post workout): 2 slices of toast or whole grain blueberry waffle with greek cream cheese and peanut butter, 25g whey
M4 (9:30am): 6 cage free soft boiled eggs, 1-2 cups cooked veggie, 1-2 cups frozen strawberry
M5 (11am-12pm): repeat M4
M6 (3:30pm): 25g whey
M7 (7-8:00pm): 8-10oz meat, 1-1.5 cups of carbs, 1-2 cups of cooked veggie
M8 (before bed): 25g whey


"SUPPS" - per day


70-80mg Test E
20-30mg Tres A
20-30mg Dien A


0.5 ml Sildenefil
0.5 ml Anastrozole
0.5 ml T3
 
Had a quick run today. I skipped shoulders because I'm going to hit them along with Deads tomorrow instead of chest and back (might do chest and shoulders). Anyways, arms are getting stronger and even though I increased the weight on several of the exercises over last week, it was still almost too light for a couple of the exercises. However, in the end, my arms are fried!!! Here's how things went today:

6/5/2014
Thursday, 4:51 AM - 5:23 AM (00:32)

Pushdowns
(1) 4:51 AM 70 x 12 reps
(2) 4:54 AM 70 x 12 reps
(3) 4:56 AM 70 x 12 reps
(4) 4:57 AM 70 x 12 reps
(5) 4:59 AM 70 x 12 reps

Cable Low Pulley Straight Bar Curls
(1) 4:52 AM 70 x 12 reps
(2) 4:54 AM 70 x 12 reps
(3) 4:56 AM 70 x 12 reps
(4) 4:57 AM 70 x 12 reps
(5) 4:59 AM 70 x 12 reps

Kneeling Overhead Rope Extensions
(1) 5:03 AM 70 x 12 reps
(2) 5:06 AM 70 x 12 reps
(3) 5:08 AM 70 x 12 reps
(4) 5:10 AM 70 x 12 reps

Incline Dumbbell Curl
(1) 5:04 AM 15 x 12 reps
(2) 5:06 AM 15 x 12 reps
(3) 5:08 AM 15 x 12 reps
(4) 5:10 AM 15 x 12 reps
(5) 5:12 AM 15 x 12 reps

Dips
(1) 5:15 AM 203.1 x 8 reps
(2) 5:17 AM 203.1 x 8 reps
(3) 5:19 AM 203.1 x 8 reps
(4) 5:21 AM 203.1 x 8 reps
(5) 5:23 AM 203.1 x 8 reps

Chin Ups
(1) 5:15 AM 203.1 x 8 reps
(2) 5:17 AM 203.1 x 8 reps
(3) 5:19 AM 203.1 x 8 reps
(4) 5:21 AM 203.1 x 7 reps
(5) 5:23 AM 203.1 x 5 reps

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Didn't use my workout app this morning because I was at a different gym with different equipment that wouldn't have related well to my previous performances but here's how the morning went:

Cable Crossovers
50x12
50x12
50x12
50x12
50x12

Rear Dumbbell Laterals
20x12
20x12
20x12
20x12
20x12

Straight Arm Pulldowns
50x12
50x12
50x12
50x12
50x12

Incline Dumbbell Presses
45x12
45x12
45x12
45x12
45x12

Deadlifts
135x3
225x3
315x3
405x3
495 - attempted and got off the floor, but didn't attempt lockout

Standing Calf Raises
160x12
240x12
340x10
380x8
400x6

Didn't feel a thing in my hernia with deads. So, I'm pretty excited about being able to continue doing them. I also think it bodes well for me doing walking dumbbell lunges for quads.
 
Had a great chest and back day today. The trest has definitely kicked in!!! Increased strength and endurance. Increased the weights on everything and I still made rep counts for each set. This is getting to be rough!!! LOL!

Diet hasn't been the greatest the last few days. Money's been a little tight this week and so has time because the weekend was so full. So, I've been eating whatever we had quick to grap which has been a LOT of carbs. Finally had time to get some cooking done last night though so today is back on track!

Here's what went down:

6/10/2014
Tuesday, 5:00 AM - 5:40 AM (00:39)

Cable Crossovers
(1) 5:00 AM 60 x 12 reps
(2) 5:03 AM 60 x 12 reps
(3) 5:05 AM 60 x 12 reps
(4) 5:07 AM 60 x 12 reps
(5) 5:09 AM 60 x 12 reps

Neutral Grip Pulldowns
(1) 5:02 AM 110 x 12 reps
(2) 5:04 AM 110 x 12 reps
(3) 5:06 AM 110 x 12 reps
(4) 5:08 AM 110 x 12 reps
(5) 5:10 AM 110 x 12 reps

Pec Deck
(1) 5:13 AM 50 x 12 reps
(2) 5:15 AM 50 x 12 reps
(3) 5:17 AM 50 x 12 reps
(4) 5:19 AM 50 x 12 reps
(5) 5:21 AM 50 x 12 reps

Cable High Pulley Rope Pullovers
(1) 5:15 AM 50 x 12 reps
(2) 5:16 AM 50 x 12 reps
(3) 5:18 AM 50 x 12 reps
(4) 5:20 AM 50 x 12 reps
(5) 5:22 AM 50 x 12 reps All five heavy stack

Hammer Incline Press
(1) 5:27 AM 110 x 12 reps
(2) 5:28 AM 110 x 12 reps
(3) 5:29 AM 110 x 12 reps
(4) 5:31 AM 110 x 12 reps
(5) 5:34 AM 110 x 12 reps

Hammer Strength High Row
(1) 5:27 AM 110 x 12 reps
(2) 5:28 AM 110 x 12 reps
(3) 5:30 AM 110 x 12 reps
(4) 5:32 AM 110 x 12 reps
(5) 5:34 AM 110 x 12 reps

Standing Calf Raise
(1) 5:36 AM 260 x 10 reps
(2) 5:37 AM 260 x 8 reps
(3) 5:38 AM 260 x 6 reps
(4) 5:39 AM 260 x 4 reps
(5) 5:40 AM 140 x 15 reps

Created with ProGym Windows Phone App
 
Man, I slammed through my arms and shoulders session. 39 sets in 39 minutes! I'm up to 206. I don't think I've lost too much definition, but I'm going to take a set of progress pics on Saturday and adjust my diet if I feel its needed. However, that's still only a gain of 10lbs from my lightest a few weeks ago and I'm eating a LOT more carbs than I was then. Still having a little trouble with my bicep weights, but I got closer to dialing them in appropriately. Here's what happened:


6/11/2014
Wednesday, 5:17 AM - 5:56 AM (00:39)

Pushdowns
(1) 5:17 AM 80 x 12 reps
(2) 5:23 AM 80 x 12 reps
(3) 5:23 AM 80 x 12 reps
(4) 5:23 AM 80 x 12 reps
(5) 5:23 AM 80 x 12 reps

Cable Low Pulley Straight Bar Curls
(1) 5:18 AM 80 x 12 reps
(2) 5:22 AM 80 x 12 reps
(3) 5:22 AM 80 x 12 reps
(4) 5:22 AM 80 x 12 reps
(5) 5:22 AM 80 x 8 reps

I made these a little more challenging by leaning at the waist. This made them more like incline barbell curls and the contraction at the top was crazy painful! I'll be doing them like this from here on out.

Kneeling Overhead Rope Extensions
(1) 5:25 AM 80 x 12 reps
(2) 5:34 AM 80 x 12 reps
(3) 5:34 AM 80 x 12 reps
(4) 5:34 AM 80 x 12 reps
(5) 5:34 AM 80 x 12 reps

Incline Dumbbell Curl
(1) 5:26 AM 17.5 x 12 reps
(2) 5:34 AM 17.5 x 12 reps
(3) 5:34 AM 17.5 x 12 reps
(4) 5:34 AM 17.5 x 12 reps
(5) 5:34 AM 17.5 x 10 reps

Dips
(1) 5:36 AM 206.2 x 9 reps
(2) 5:44 AM 206.2 x 9 reps
(3) 5:44 AM 206.2 x 9 reps
(4) 5:44 AM 206.2 x 9 reps
(5) 5:44 AM 206.2 x 9 reps

Chin Ups
(1) 5:37 AM 206.2 x 7 reps
(2) 5:43 AM 206.2 x 7 reps
(3) 5:43 AM 206.2 x 7 reps
(4) 5:43 AM 206.2 x 7 reps
(5) 5:43 AM 206.2 x 6 reps

Dumbbell Rear Lateral
(1) 5:50 AM 20 x 12 reps
(2) 5:50 AM 20 x 10 reps
(3) 5:50 AM 20 x 9 reps

Face Pulls
(1) 5:51 AM 50 x 12 reps
(2) 5:51 AM 30 x 12 reps
(3) 5:51 AM 30 x 9 reps

Seated Dumbbell Press
(1) 5:53 AM 35 x 12 reps
(2) 5:55 AM 35 x 12 reps
(3) 5:56 AM 35 x 10 reps

All sets were done with 35lb plates. This is actually a little tip from Tony Freeman. Puts an entirely different feel on the presses and I think it better stimulates the medial head than dumbbells.

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Sent from my Windows Phone
 
Here's a teaser pic:
 

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I went to the grocery store right after a session a couple weeks ago and the kid at the checkout stand goes, "You have got the biggest traps of anyone I have ever seen in my life." LOL! My response was, DEADLIFTS!
 
Did a video log of the workout this morning. May do this a little more often.

ROUND 1
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ROUNG 2
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ROUND 3
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ROUND 4
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ROUND 5
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Here's the workout summary:

6/12/2014 RPOF-CALVES, HAMS, QUADS
Thursday, 5:14 AM - 6:16 AM (01:01)

Seated Leg Curl
(1) 5:14 AM 80 x 12 reps
(2) 5:14 AM 80 x 12 reps
(3) 5:14 AM 80 x 12 reps
(4) 5:14 AM 80 x 12 reps
(5) 5:14 AM 80 x 10 reps

Standing Calf Raise
(1) 5:14 AM 180 x 12 reps
(2) 5:14 AM 180 x 12 reps
(3) 5:15 AM 180 x 12 reps
(4) 5:15 AM 180 x 12 reps
(5) 5:15 AM 180 x 8 reps

Leg Extension
(1) 5:25 AM 80 x 12 reps
(2) 5:25 AM 80 x 12 reps
(3) 5:25 AM 80 x 12 reps
(4) 5:25 AM 80 x 12 reps
(5) 5:25 AM 80 x 12 reps

Lying Leg Curl
(1) 5:26 AM 70 x 12 reps
(2) 5:26 AM 70 x 12 reps

Glute Ham Raises
(1) 5:26 AM 205.7 x 5 reps
(2) 5:26 AM 205.7 x 3 reps Almost had four
(3) 5:26 AM 205.7 x 1 reps

Seated Calf Raise
(1) 6:10 AM 90 x 12 reps
(2) 6:10 AM 90 x 12 reps
(3) 6:10 AM 90 x 12 reps
(4) 6:10 AM 90 x 8 reps
(5) 6:10 AM 90 x 6 reps

Sissy Squats
(1) 6:12 AM 205.7 x 12 reps
(2) 6:12 AM 205.7 x 12 reps
(3) 6:12 AM 205.7 x 12 reps
(4) 6:12 AM 205.7 x 12 reps
(5) 6:12 AM 205.7 x 12 reps

Calf Presses
(1) 6:13 AM 270 x 12 reps
(2) 6:13 AM 270 x 12 reps
(3) 6:13 AM 270 x 12 reps
(4) 6:13 AM 270 x 12 reps
(5) 6:13 AM 270 x 12 reps

Good Morning
(1) 6:13 AM 95 x 12 reps
(2) 6:13 AM 95 x 12 reps
(3) 6:14 AM 95 x 10 reps

Walking Barbell Lunges
(1) 6:15 AM 95 x 12 reps
(2) 6:16 AM 95 x 20 reps
(3) 6:16 AM 95 x 4 reps

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Well, I wasn't feeling the v-log today, but it was a killer workout. I switched things up a bit. Instead of supersetting a tricep exercise with a bicep one I did a truer form of preexhaust with a isolation tricep exercise followed by a compound. Boy did that mess with my strength!!! Had to reduce all my sets quite a bit, but man are my arms fried!!! Here's what I did:


6/17/2014 DIRPOF - Triceps, Biceps, Calves
Tuesday, 4:59 AM - 5:42 AM (00:42)

Pushdowns
(1) 4:59 AM 60 x 12 reps
(2) 4:59 AM 50 x 12 reps
(3) 5:00 AM 40 x 12 reps
(4) 5:00 AM 30 x 12 reps
(5) 5:00 AM 30 x 12 reps Heavy Stack, Rope Attachment, Facing Away

Dips
(1) 5:05 AM 207.1 x 9 reps
(2) 5:06 AM 207.1 x 9 reps
(3) 5:06 AM 207.1 x 9 reps
(4) 5:06 AM 207.1 x 9 reps
(5) 5:06 AM 207.1 x 6 reps

Cable Low Pulley Straight Bar Curls
(1) 5:09 AM 80 x 12 reps
(2) 5:09 AM 80 x 12 reps
(3) 5:09 AM 60 x 12 reps
(4) 5:09 AM 60 x 10 reps
(5) 5:09 AM 60 x 8 reps

Chin Ups
(1) 5:09 AM 207.1 x 5 reps
(2) 5:09 AM 207.1 x 5 reps
(3) 5:10 AM 207.1 x 5 reps
(4) 5:10 AM 207.1 x 5 reps
(5) 5:10 AM 207.1 x 4 reps

Kneeling Overhead Rope Extensions
(1) 5:28 AM 60 x 12 reps
(2) 5:28 AM 60 x 12 reps
(3) 5:28 AM 60 x 12 reps
(4) 5:28 AM 60 x 10 reps
(5) 5:28 AM 60 x 8 reps



Dips

(6) 5:28 AM 207.1 x 9 reps
(7) 5:28 AM 207.1 x 9 reps
(8) 5:28 AM 207.1 x 9 reps
(9) 5:28 AM 207.1 x 9 reps
(10) 5:28 AM 207.1 x 6 reps


Incline Dumbbell Curl
(1) 5:28 AM 15 x 12 reps
(2) 5:28 AM 15 x 12 reps
(3) 5:28 AM 15 x 12 reps
(4) 5:29 AM 15 x 10 reps
(5) 5:29 AM 15 x 6 reps



Chin Ups
(6) 5:29 AM 207.1 x 5 reps
(7) 5:29 AM 207.1 x 5 reps
(8) 5:29 AM 207.1 x 5 reps
(9) 5:29 AM 207.1 x 5 reps
(10) 5:29 AM 207.1 x 2 reps



Face Pulls
(1) 5:41 AM 30 x 10 reps
(2) 5:41 AM 30 x 10 reps
(3) 5:41 AM 30 x 10 reps
(4) 5:41 AM 30 x 10 reps
(5) 5:41 AM 30 x 10 reps
(6) 5:41 AM 30 x 10 reps
(7) 5:41 AM 30 x 10 reps
(8) 5:41 AM 30 x 10 reps
(9) 5:41 AM 30 x 10 reps
(10) 5:41 AM 30 x 10 reps

Standing Calf Raise
(1) 5:41 AM 160 x 10 reps
(2) 5:41 AM 160 x 10 reps
(3) 5:41 AM 160 x 10 reps
(4) 5:41 AM 160 x 10 reps
(5) 5:41 AM 160 x 10 reps
(6) 5:41 AM 160 x 10 reps
(7) 5:42 AM 160 x 10 reps
(8) 5:42 AM 160 x 10 reps
(9) 5:42 AM 160 x 10 reps
(10) 5:42 AM 160 x 10 reps

The pump was stupid painful! I've made a change to my cycle as well. I had a little dienolone left and had been using 30mg/day for the last few weeks until it ran out last night. So, I've decided to add my SD in a little early. I was planning on waiting a month because I wasn't sure how my hernia would handle the weight lifting. But I'm confident now that I think it is time. Took 10mg last night before bed (2300) and took another 10mg this morning preworkout (0415). I'm going to keep this dosing schedule. Should make for a fun next few weeks! This is what my new stack looks like:


DAILY DOSING
~ 80mg/day Test E
~ 50mg/day Trest A
20mg/day SD
 
40 sets in 42 minutes. Arms are fried. I'm actually glad tomorrow is leg day. This weekend was a long one. Thank God for preworkouts. Definitely needed some stims today to get me going! Anyways, the pumps from these workouts are nuts, and my arms are starting to fill out, which has got me really excited for November! I changed my workouts up again. I've got workout ADHD. Actually, the other day I was looking through some old volume workouts and came across an Arnold one that I used my freshman year of college. Back then I had no clue what I was doing and was taking every set to failure so workouts would be 2-3 hours long, but I managed to put on 40 newbie pounds that year and there wasn't too much fat. Anyways, I'm back at it and with supersets, short rest periods, and sub-failure sets I'm getting great stimulation and workouts under 45. It felt weird only repping 25lb dumbbells for shoulder presses at the end, but as you can tell from that last set it was more than heavy enough! Felt great having doing close-grip bench again as well. I'm getting stronger with this style of training too. My pushdowns have increased by 20lbs per set from the last session.



My hormone regiment has changed to 1g of test/week and 20mg of SD/day.


6/23/2014 Arnold - Arms, Shoulders
Monday, 5:05 AM - 5:47 AM (00:42)

Close Grip Flat Bench
(1) 5:11 AM 95 x 12 reps
(2) 5:11 AM 95 x 12 reps
(3) 5:11 AM 95 x 12 reps
(4) 5:11 AM 95 x 12 reps

Barbell Curls
(1) 5:12 AM 60 x 12 reps
(2) 5:12 AM 60 x 12 reps
(3) 5:12 AM 60 x 12 reps
(4) 5:12 AM 60 x 10 reps

Pushdowns
(1) 5:19 AM 100 x 12 reps Vhandle light stack facing toward
(2) 5:19 AM 100 x 12 reps
(3) 5:19 AM 100 x 12 reps
(4) 5:19 AM 100 x 12 reps

Dumbbell Curls
(1) 5:19 AM 30 x 12 reps
(2) 5:19 AM 20 x 12 reps
(3) 5:20 AM 20 x 12 reps
(4) 5:20 AM 20 x 10 reps

French Press
(1) 5:30 AM 65 x 12 reps
(2) 5:30 AM 65 x 12 reps
(3) 5:30 AM 65 x 10 reps
(4) 5:30 AM 65 x 6 reps

Cable Low Pulley Straight Bar Curls
(1) 5:30 AM 80 x 12 reps
(2) 5:30 AM 80 x 12 reps
(3) 5:30 AM 80 x 10 reps
(4) 5:30 AM 80 x 10 reps

Kneeling Overhead Rope Extensions
(1) 5:39 AM 80 x 12 reps
(2) 5:40 AM 80 x 12 reps
(3) 5:40 AM 80 x 12 reps
(4) 5:40 AM 80 x 10 reps

Reverse Flyes
(1) 5:40 AM 20 x 12 reps
(2) 5:40 AM 20 x 12 reps
(3) 5:40 AM 20 x 12 reps
(4) 5:40 AM 20 x 12 reps

Face Pulls
(1) 5:46 AM 40 x 12 reps
(2) 5:46 AM 40 x 12 reps
(3) 5:46 AM 40 x 10 reps
(4) 5:46 AM 40 x 8 reps

Seated Dumbbell Press
(1) 5:47 AM 25 x 12 reps
(2) 5:47 AM 25 x 12 reps
(3) 5:47 AM 25 x 8 reps
(4) 5:47 AM 25 x 3 reps

Created with ProGym Windows Phone App
 
Calf Press
540x10
630x5
765x5
900x3
1025x2
1150x2
575x3x8


Leg Press
540x10
630x5
765x5
900x3
1025x3
1150x10
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575x3x10


Glute Ham Raises on Lat Pulldown Bench
BW (210) x10, 8, 6
 
jeez thats a lot of plates, haha. good work. i once upon a time failed on a leg press like that with 700 lbs or so on it, one of the scarier lifting moments of my life, was eating my knees had like 3 guys help get the weight back up.
 
Yeah, for my heaviest of sets, I always have guys spotting. But it is possible to get out if you feel yourself failing. The key is to wiggle your way up the seat as you fight the weight down.
 
Working on gorilla status.
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531 Round 1 - Week 2 - Deadlifts

135x5

205x5

255x5

305x5

355x3

405x3

455x8



Pullups - Neutral Grip - Rest was ~ 30s between each set

BWx10, 8, 6

Pullups - Overhand

BWx6, 4

Pullups - Underhand

BWx4



High Pulley Rope Cable Pullovers

100x3x10
 
10/8/2014 10/8 Legs
Wednesday, 5:10 AM - 5:55 AM (01:44)

Isolateral Standing Calf Raises
(1) 40 x 10 reps
(2) 60 x 8 reps
(3) 80 x 6 reps
(4) 80 x 6 reps
(5) 80 x 6 reps
(6) 80 x 6 reps
(7) 40 x 6 reps Drop set

Standing Leg Curls on Leg Extension Machine
(1) 20 x 10 reps
(2) 30 x 10 reps
(3) 45 x 10 reps
(4) 45 x 10 reps
(5) 45 x 10 reps
(6) 45 x 10 reps
(7) 20 x 10 reps Drop set, 10s stretch

Isolateral Machine Hack Squats
(1) 90 x 10 reps
(2) 90 x 10 reps
(3) 90 x 10 reps
(4) 90 x 10 reps
(5) 90 x 10 reps
(6) 90 x 12 reps Challenge set

Leg Press
(1) 360 x 10 reps 10s isometric
(2) 450 x 10 reps 10s isometric
(3) 540 x 10 reps 10s isometric
(4) 630 x 10 reps 10s isometric

Seated Leg Curl
(1) 100 x 15 reps
(2) 90 x 12 reps
(3) 80 x 10 reps
(4) 70 x 10 reps Partial reps to failure.

Calf Presses
(1) 630 x 6 reps
(2) 540 x 6 reps
(3) 450 x 8 reps
(4) 360 x 10 reps Partial reps to failure

Legs were fried. Couple hours later I walked up the stairs to my office and was wishing I had taken the elevator.
 
I hit chest and a little shoulders yesterday, but I didn't record it in my workout app. Today was back. It was a fun little workout that really hit it good even though it was mostly straight sets.

10/10/2014
Friday, 5:16 AM - 5:59 AM (00:43)

Barbell Row
(1) 5:16 AM 45 x 10 reps
(2) 5:16 AM 135 x 10 reps
(3) 5:16 AM 185 x 10 reps
(4) 5:16 AM 225 x 10 reps
(5) 5:24 AM 275 x 10 reps
(6) 5:25 AM 275 x 10 reps
(7) 5:27 AM 275 x 6 reps

Dumbbell Row
(1) 5:31 AM 70 x 10 reps
(2) 5:34 AM 85 x 10 reps
(3) 5:36 AM 100 x 10 reps
(4) 5:39 AM 110 x 10 reps

Dumbbell Pullovers
(1) 5:42 AM 60 x 12 reps
(2) 5:45 AM 60 x 12 reps
(3) 5:47 AM 60 x 12 reps
(4) 5:50 AM 60 x 9 reps

Rope Stretchers (3s contracted hold, 3s stretch each rep)
(1) 5:54 AM 60 x 10 reps
(2) 5:56 AM 90 x 12 reps
(3) 5:57 AM 90 x 12 reps
(4) 5:59 AM 90 x 8 reps 10s stretch

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10/11/2014
Saturday, 5:39 AM - 6:45 AM (01:06)

Rope Pressdowns
(1) 5:39 AM 40 x 15 reps
(2) 5:39 AM 68 x 15 reps
(3) 5:39 AM 80 x 10 reps
(4) 5:39 AM 100 x 10 reps
(5) 5:39 AM 120 x 10 reps
(6) 5:39 AM 120 x 10 reps
(7) 5:39 AM 90 x 5 reps Drop set
(8) 5:39 AM 50 x 6 reps Drop set

One arm Rope Press downs
(1) 5:49 AM 30 x 8 reps Superset 30x8 One Arm Bentover Overhead Extensions
(2) 5:49 AM 30 x 8 reps 30x8 One Arm Bentover Overhead Extensions
(3) 5:50 AM 30 x 8 reps 30x8 One Arm Bentover Overhead Extensions
(4) 5:50 AM 30 x 8 reps 30x8 One Arm Bentover Overhead Extensions

French Press
(1) 5:54 AM 75 x 10 reps Superset with 75x6 Press
(2) 5:57 AM 75 x 10 reps Superset with 75x6 Press
(3) 5:59 AM 75 x 10 reps Superset with 75x6 Press

Cambered Curls
(1) 6:04 AM 95 x 8 reps
(2) 6:07 AM 95 x 8 reps
(3) 6:12 AM 85 x 8 reps 8 partial reps
(4) 6:12 AM 45 x 8 reps Drop set. 8 partial reps

Hoist Machine Curl
(1) 6:18 AM 4 x 12 reps
(2) 6:18 AM 4 x 12 reps
(3) 6:20 AM 4 x 12 reps

Smith Donkey Calf Raises
(1) 6:44 AM 135 x 10 reps
(2) 6:44 AM 225 x 10 reps
(3) 6:44 AM 315 x 10 reps
(4) 6:45 AM 405 x 10 reps
(5) 6:45 AM 405 x 8 reps
(6) 6:45 AM 315 x 5 reps Drop set
(7) 6:45 AM 225 x 6 reps Drop set
(8) 6:45 AM 135 x 10 reps Drop set
 
Man, been almost a half year since I posted in here. I'm three weeks out from my next comp! Just finishing a dry run of my water manipulation procedure:

Depletion: 3 days carb depletion, normal water (1.5-2 gallons), normal sodium
Fill & Spill: 36hrs carb up (1500g), 3 gallons water, normal sodium
Get Dry: Carb depletion, normal day's water in 6 hours, no sodium

203 was my lightest depletion weight, 210 was my weight after carb up.
 

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Well, I'd say my peak week protocol was a success. Dropped about 5 lbs water weight yesterday and was full and much drier this morning. If I cut another 2-3 lbs of fat in the next few weeks, I'm gonna look pretty good come comp day. Pics on the left were yesterday morning, pics on the right were this morning.
 

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Had a weird weight gain of three pounds overnight. It was especially surprising since I started my depletion diet again yesterday. Missed the gym yesterday, but got in a quick back and bis session this morning. Not as stellar as Tuesday's workout, but still had a great pump!

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3/26/2015
Thursday, 5:15 AM - 5:52 AM (00:36)

Pull-Ups
(1) 5:15 AM 15 reps
(2) 5:15 AM 10 reps
(3) 5:17 AM 10 reps Chins
(4) 5:19 AM 8 reps Chins

Seated Cable Rows
(1) 5:20 AM 120 x 12 reps
(2) 5:22 AM 130 x 12 reps
(3) 5:23 AM 140 x 12 reps
(4) 5:25 AM 150 x 10 reps

Straight Bar Cable Pullovee
(1) 5:28 AM 120 x 12 reps
(2) 5:29 AM 120 x 12 reps
(3) 5:31 AM 120 x 12 reps
(4) 5:33 AM 120 x 10 reps

Away Facing Pulldowns
(1) 5:36 AM 100 x 10 reps
(2) 5:38 AM 100 x 10 reps
(3) 5:41 AM 100 x 9 reps

Stretch Pulldowns
(1) 5:36 AM 100 x 5 reps
(2) 5:39 AM 100 x 5 reps
(3) 5:42 AM 100 x 5 reps 6 partial

Dumbbell Curls
(1) 5:45 AM 15 x 5 reps
(2) 5:45 AM 25 x 5 reps
(3) 5:45 AM 35 x 5 reps
(4) 5:46 AM 45 x 5 reps
(5) 5:48 AM 50 x 6 reps
(6) 5:51 AM 15 x 5 reps
(7) 5:51 AM 25 x 5 reps
(8) 5:51 AM 35 x 5 reps
(9) 5:51 AM 25 x 4 reps
(10) 5:52 AM 15 x 5 reps 10s isohold

My diet for the next 16 days is as follows:
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This will be a 2 Low 1 High scheme until 4/5 which will be my last high day before I do my 3 days of depletion. Coming down to the end game!

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I love Mike Mentzer's version of the crab most muscular. Definitely using this one during the show!
 
Today was my first high carb day in a while. It felt great getting more carbs in during my workout. I think I’m going to drop one of my servings of almonds on my low carb day and add another 40g to my intraworkout. I was able to train with significantly more intensity because of that today. This should also help me hold onto a little more muscle while not sacrificing fat loss. Something kicked in yesterday and by the time I woke up this morning I was down to 203. So, 205 Wednesday morning, 208 Thursday, and 203 this morning. Oh well, that’s the way things go sometimes. Hopefully the downward trend continues over the next 14 days and get around 198-200 by then. If that happens, there’s a good possibility that I could compete as a light heavy in the open class instead of a heavy. Plus, that extra bit of fat loss would really put me over the top in terms of overall conditioning which may put me in better contention for an overall. Always shooting for that 100%! I’m going to be doing the Novice and the Open classes so I should do very well in at least the Novice.

Changing gears, I bought a copy of John Meadows’ new E-Book yesterday. In it, he outlines the principles behind his training system, Moutain Dog Training, along with the science behind it. I’m not quite finished, but it’s been a great read. I highly recommend picking it up especially since it’s only $15 on his site right now. His training has a specific set of principles behind it that I had not heard explained yet. So, even though I have been following his workouts for quite some time now, I didn’t have an understanding of the principles behind it. Well, that’s behind me now. This morning’s Chest & Shoulder Workout was of my own creation using John’s guiding principles. From the way I feel afterward, I’d say it was equally effective to what I had been doing over the last few weeks. I think I’m going to be training like this for quite a while!

3/27/2015
Friday, 4:38 AM - 5:48 AM (01:09)

Incline Dumbbell Press
(1) 4:38 AM 45 x 12 reps warm-up
(2) 4:39 AM 55 x 12 reps warm-up
(3) 4:41 AM 65 x 10 reps First working set
(4) 4:43 AM 75 x 8 reps
(5) 4:45 AM 85 x 8 reps

Incline Bench Press
(1) 4:48 AM 185 x 6 reps
(2) 4:50 AM 185 x 5 reps
(3) 4:52 AM 185 x 5 reps
(4) 4:54 AM 185 x 5 reps
(5) 4:56 AM 185 x 5 reps add 5 lbs next time

Free Motion Cable Press
(1) 5:01 AM 80 x 12 reps
(2) 5:04 AM 80 x 10 reps 10s contraction hold at end
(3) 5:07 AM 80 x 9 reps 10s contraction hold at end
(4) 5:13 AM 80 x 8 reps 10s contraction hold at end, 40x8 10s contraction hold at end, 20x8 10s isohold

Dumbbell Stretch Flyes
(1) 5:15 AM 35 x 12 reps
(2) 5:18 AM 40 x 12 reps 10s stretch hold
(3) 5:20 AM 45 x 10 reps 10s stretch hold
(4) 5:23 AM 50 x 7 reps 20s stretch hold

Face Pulls
(1) 5:26 AM 70 x 12 reps
(2) 5:28 AM 80 x 12 reps
(3) 5:30 AM 90 x 9 reps

Rope Pressdowns
(1) 5:31 AM 40 x 12 reps Heavy Stack
(2) 5:34 AM 50 x 12 reps
(3) 5:36 AM 60 x 12 reps
(4) 5:40 AM 70 x 9 reps 10s isohold
(5) 5:44 AM 90 x 2 reps 80x4, 6 partial, 10s isohold
(6) 5:48 AM 40 x 12 reps 6 partial

10&2 Laterals
(1) 5:32 AM 30 x 10 reps
(2) 5:35 AM 30 x 10 reps
(3) 5:38 AM 30 x 10 reps

Dumbbell Upright Row
(1) 5:42 AM 45 x 12 reps
(2) 5:47 AM 50 x 10 reps 25x8, 15x8
 
I was dealt a big blow yesterday. I have been working as a contractor and my contract was brought to conclusion yesterday and not renewed. Now I'm out of work two weeks out. I've got plenty of time to focus on the comp, but things are gonna get tight quick! Thankfully I qualify for unemployment, and I was notified that one of my job applications is in the final stages of approval. It just sucks having to deal with such a big life change right now.
 
Ok, so first update to this log since losing my job, getting a new phone, and doing my show. First, no jobs yet. Second, finally remembered to put TapaTalk on the new phone. Third, got second in the novice heavies and was seventh in the open light heavies. Both classes were stacked! So even though I didn't come home with a W it was a lot of fun! I'll post pictures when I get them back from the photographer. One thing I did get out of this show is a sponsor. Check out their site: bossbody.net!

Here's today's workout:

Great back day today. Really nailed the weights. My calories go up a bit this week compared to last so I upped the intensity a little. It definitely has my metabolism going too. Tomorrow will be arms. Little munchkin got to go the gym with me this morning because I overslept my normal 0400 wake up. I was up late applying for jobs. Too bad I'm without work right now because the kiddie area at this gym is fantastic and she had SO much fun! But an extra $30/month is something we really shouldn't be spending money on right now. Anyways, here's today's workout.

FitNotes Workout - Thursday 23rd April 2015

** Pull Up **
- 206.0 lbs x 15 reps [PR]
- 206.0 lbs x 10 reps
- 206.0 lbs x 6 reps

** Cat-eye Bar Pulldowns **
- 120.0 lbs x 10 reps
- 130.0 lbs x 10 reps [PR]
- 140.0 lbs x 9 reps [PR]
- 150.0 lbs x 8 reps [PR]
- 160.0 lbs x 6 reps [PR] [4 partial stretch reps]
- 160.0 lbs x 6 reps

** Smith Deadstop Rows **
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 225.0 lbs x 6 reps
- 275.0 lbs x 6 reps [PR]
- 315.0 lbs x 5 reps [PR]

** Meadows Rows **
- 95.0 lbs x 10 reps
- 120.0 lbs x 6 reps
- 145.0 lbs x 7 reps

** One Arm Barbell Rows **
- 95.0 lbs x 5 reps [Superset to Meadows Rows]
- 120.0 lbs x 6 reps [PR]
- 145.0 lbs x 5 reps [PR]

** Dumbbell Pullover **
- 80.0 lbs x 12 reps [PR]
- 60.0 lbs x 6 reps [Drop set]
- 40.0 lbs x 8 reps [Drop set]

Bossbody.net
 
Had a great leg day this morning. I'm going to be differentiating between the two different leg presses in my gym. Today I switched things up with the hip sled style. I really felt them more in my tear drops and quad sweep than the squat press style that I feel more in the center of my quads. It's a good change that I think will create more growth. I also nailed my hams with 30s end of set stretches. It was a great finisher! I'm really feeling my hams right now.

FitNotes Workout - Tuesday 28th April 2015

*** TRISET - 45s REST ***
** Lying Leg Curl Machine **
- 70.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 110.0 lbs x 12 reps [PR]
- 130.0 lbs x 10 reps
- 150.0 lbs x 10 reps [PR]
** Abductors **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 90.0 lbs x 10 reps
- 110.0 lbs x 12 reps [PR]
** Adductors Machine **
- 50.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 110.0 lbs x 12 reps [PR]

** Leg Press - Hip Sled Style - 90s REST **
- 450.0 lbs x 15 reps
- 630.0 lbs x 15 reps
- 720.0 lbs x 15 reps [PR]
- 810.0 lbs x 12 reps [PR]
- 900.0 lbs x 10 reps [PR]
- 990.0 lbs x 6 reps [PR]

*** SUPERSET - NO REST ***
** Glute-Ham Raise **
- 5 reps
- 5 reps
- 4 reps
- 2 reps
** Leg Extension Machine **
- 80.0 lbs x 5 reps [30s ham stretch]
- 80.0 lbs x 5 reps [30s ham stretch]
- 80.0 lbs x 5 reps [30s ham stretch]
- 120.0 lbs x 5 reps [PR] [30s ham stretch]
 
Great work man! Keep killing it!
 
Looks like I need a haircut again soon. Lol! If you couldn't guess by the pictures, today was chest day. I tried that new stretch and pump protocol at the end of my workout today and boy was it painful! Basically, you perform a double drop set with a 30s weighted stretch at the end of each set. Start with a weight that you can do for 12 reps and get 10, stretch for 30s at the end, drop the weight 20% and do 10 more reps with another 30s rest at the end, and then do it all one more time. It was brutal, but I can see by just how it felt that it will be very effective. My chest was on fire!

Bossbody.net
I'm excited to be moving onto week three of my reverse diet as well. I only have two low calorie days this week, two medium calorie, and I get three high calorie days! So, I expect a little more growth and a few more lbs by next weigh in. My body is rebounding nicely while keeping the bf low.

FitNotes Workout - Thursday 30th April 2015

** Incline Dumbbell Bench Press - 60s rest**
- 50.0 lbs x 15 reps [PR]
- 60.0 lbs x 12 reps
- 70.0 lbs x 12 reps [PR]
- 80.0 lbs x 10 reps [PR]
- 90.0 lbs x 8 reps [PR]
- 100.0 lbs x 7 reps [PR]

** Reverse Grip Barbell Bench - 90s rest **
- 135.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 205.0 lbs x 6 reps
- 225.0 lbs x 6 reps
- 245.0 lbs x 6 reps [PR]
- 255.0 lbs x 5 reps [PR]

** Cable Crossover - 45s rest **
- 30.0 lbs x 12 reps [PR]
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 10 reps

** Flat Dumbbell Fly - no rest**
- 45.0 lbs x 10 reps [PR] [30s stretch]
- 30.0 lbs x 10 reps [Drop set, 30s stretch]
- 20.0 lbs x 10 reps [Drop set, 30s stretch]

Have a great and Godly day! May Christ's peace reign in you!
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Could barely put my hoodie back on after this one. My upper chest got nailed hard! I tried the stretch overload drop sets on Incline Dumbbell Flyes this time and I really felt it in my upper inner chest when I was done. In fact, I had to massage the muscle a little when it was done because I felt so much soreness.

The last couple chest sessions I've felt a bit of pain in my left shoulder. I figured out what was wrong today too. Since I've switched to a lot more dumbbell presses I've let am old bad habit start up again. I'm not resisting the weight with my lats on the negative portion of the rep. This creates uneven support in the shoulder girdle with my front and side delts taking on an uneven amount of the load and it allows my shoulder to not track properly. Even with all the warmup sets I had with the dumbbell presses, my right shoulder was aching on the Incline Bench Press. This is not an exercise that has generally caused me any pain in the past even when flat bench was. Well, as soon as I figured that out again, my sets had zero pain. With that said, I'm also going to be warming up my shoulder girdle with between set pullups. This should help as well.

FitNotes Workout - Monday 4th May 2015

** Flat Dumbbell Bench Press - 45s rest **
- 60.0 lbs x 12 reps
- 70.0 lbs x 8 reps
- 80.0 lbs x 8 reps
- 90.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 110.0 lbs x 7 reps [PR]
- 85.0 lbs x 12 reps [PR] [3/4 reps]

** Incline Barbell Bench Press - 90s rest **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 215.0 lbs x 5 reps [PR]

** Hammer Strength Incline Press - 45s rest**
- 90.0 lbs x 12 reps [Red Band]
- 140.0 lbs x 12 reps [PR] [Red Band]
- 140.0 lbs x 12 reps
- 140.0 lbs x 7 reps [Red band, 5 partial reps]
- 90.0 lbs x 6 reps [Red Band, dropset, 6 partial reps]
- 50.0 lbs x 8 reps [Red Band, dropset, 4 partial reps]
- 8 reps [Red Band, dropset,12 partial reps]

** Incline Dumbbell Fly - No rest **
- 40.0 lbs x 10 reps [PR] [30s stretch]
- 25.0 lbs x 10 reps [Drop set, 30s stretch]
- 15.0 lbs x 10 reps [Drop set, 30s stretch]

** Rear Delt Dumbbell Raise - 45s rest **
- 30.0 lbs x 12 reps
- 35.0 lbs x 12 reps [PR]
- 40.0 lbs x 10 reps [PR] [2 cheat reps]

** Rear Delt Destroyers - no rest **
- 50.0 lbs x 25 reps [PR]
- 35.0 lbs x 15 reps
- 25.0 lbs x 12 reps

** Low Pulley Rope Upright Row - 45s rest**
- 70.0 lbs x 15 reps
- 90.0 lbs x 15 reps [PR]
- 110.0 lbs x 12 reps [PR]
- 130.0 lbs x 10 reps [PR]
 
Could barely put my hoodie back on after this one. My upper chest got nailed hard! I tried the stretch overload drop sets on Incline Dumbbell Flyes this time and I really felt it in my upper inner chest when I was done. In fact, I had to massage the muscle a little when it was done because I felt so much soreness.

The last couple chest sessions I've felt a bit of pain in my left shoulder. I figured out what was wrong today too. Since I've switched to a lot more dumbbell presses I've let am old bad habit start up again. I'm not resisting the weight with my lats on the negative portion of the rep. This creates uneven support in the shoulder girdle with my front and side delts taking on an uneven amount of the load and it allows my shoulder to not track properly. Even with all the warmup sets I had with the dumbbell presses, my right shoulder was aching on the Incline Bench Press. This is not an exercise that has generally caused me any pain in the past even when flat bench was. Well, as soon as I figured that out again, my sets had zero pain. With that said, I'm also going to be warming up my shoulder girdle with between set pullups. This should help as well.

FitNotes Workout - Monday 4th May 2015

** Flat Dumbbell Bench Press - 45s rest **
- 60.0 lbs x 12 reps
- 70.0 lbs x 8 reps
- 80.0 lbs x 8 reps
- 90.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 110.0 lbs x 7 reps [PR]
- 85.0 lbs x 12 reps [PR] [3/4 reps]

** Incline Barbell Bench Press - 90s rest **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 215.0 lbs x 5 reps [PR]

** Hammer Strength Incline Press - 45s rest**
- 90.0 lbs x 12 reps [Red Band]
- 140.0 lbs x 12 reps [PR] [Red Band]
- 140.0 lbs x 12 reps
- 140.0 lbs x 7 reps [Red band, 5 partial reps]
- 90.0 lbs x 6 reps [Red Band, dropset, 6 partial reps]
- 50.0 lbs x 8 reps [Red Band, dropset, 4 partial reps]
- 8 reps [Red Band, dropset,12 partial reps]

** Incline Dumbbell Fly - No rest **
- 40.0 lbs x 10 reps [PR] [30s stretch]
- 25.0 lbs x 10 reps [Drop set, 30s stretch]
- 15.0 lbs x 10 reps [Drop set, 30s stretch]

** Rear Delt Dumbbell Raise - 45s rest **
- 30.0 lbs x 12 reps
- 35.0 lbs x 12 reps [PR]
- 40.0 lbs x 10 reps [PR] [2 cheat reps]

** Rear Delt Destroyers - no rest **
- 50.0 lbs x 25 reps [PR]
- 35.0 lbs x 15 reps
- 25.0 lbs x 12 reps

** Low Pulley Rope Upright Row - 45s rest**
- 70.0 lbs x 15 reps
- 90.0 lbs x 15 reps [PR]
- 110.0 lbs x 12 reps [PR]
- 130.0 lbs x 10 reps [PR]
 
So, end of workout stretch sets for arms are super painful. I have a feeling that growth is on the way. I literally had tears welling in my eyes on these for both exercises. It was a great workout and surprisingly tiring for just arms. Legs tomorrow.

FitNotes Workout - Tuesday 5th May 2015

*** SUPERSET 1 - 45s rest ***
** Rope Hammer Curls **
- 70.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 12 reps
- 120.0 lbs x 12 reps [PR]
- 130.0 lbs x 10 reps [PR]
- 140.0 lbs x 8 reps [PR]
** Suppinated Pressdowns **
- 70.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 12 reps
- 120.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 140.0 lbs x 12 reps [PR]

*** SUPERSET 2 - 45s rest ***
** Machine Dips **
- 330.0 lbs x 10 reps
- 355.0 lbs x 10 reps
- 365.0 lbs x 10 reps
- 375.0 lbs x 10 reps [PR]
** EZ-Bar Curl **
- 80.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 115.0 lbs x 6 reps

** Seated Incline Dumbbell Curl - no rest **
- 35.0 lbs x 10 reps [PR] [30s stretch]
- 22.5 lbs x 6 reps [Drop set, 30s stretch]
- 15.0 lbs x 5 reps [Drop set, 30s stretch]

** Incline Dumbbell Extensions - no rest **
- 35.0 lbs x 10 reps [PR] [30s stretch]
- 22.5 lbs x 10 reps [30s stretch, dropset]
- 15.0 lbs x 10 reps [30s stretch, dropset]
 
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