Day 3A - Back and Hammies

Lat Pulldowns (Over) - 85x15, 100x13, 115x8, 130x8, 130x8
Deadlifts - 135x12, 135x12, 185x8, 205x8, 225x8, 275x6
DB Bench Row - 40x15, 50x10, 55x10, 55x8
Straight Arm Pulldowns - 40x12, 70x12, 80x12
Leg Curl - 50x15, 60x13, 70x10 75x10, 85x8
DB Stiff Leg Deadlifts - 45x15, 50x12

Day 2A - Chest and Biceps

Incline DB Press - 35x15, 45x12, 55x8, 65x8, 65x8, 70x8
BB Bench Press -95x15, 115x12, 135x10, 155x8
Chest Dips - bodyweightx15, bwx15, bwx12, bwx12
BB Curl - 30x15, 40x12, 60x6, 70x6, 80x6
Rope Curl - 40x15, 55x10, 70x10, 80x9
Concentration Curl -15x15, 20x12

25 mins cardio on treadmill

Back/Hammies tomorrow.....

Day 1A - Quads/Calves

Leg Extension - 110x15, 130x15, 170x10, 190x10
Squat - barx15, 95x15, 135x8, 155x8, 185x8, 205x6
Lunges - barx15, 95x10, 95x10, 95x10
Sumo Squat - 95x12, 95x12, 115x12
Standing Single Calf Raise - 25x20, 25x20, 25x18, 25x15, 25x15

Ok 11 weeks to go and a brand new bag of workouts. Took the Quake 10.0, tastes good...hit me as I got to the gym. Great leg workout overall, legs swelled up quick..def got tough as it progressed, but I was determined to push back. Leg Extension...weight flew up like nothing, even 170lbs was an easy 10 reps..think the knee has healed up, now to get it back to full strength. Sumo squat with barbell, biiig difference than with a dumbell....def burned in the glutes, sweep and inner thighs

Tomorrow is chest and biceps

hiit day

weighed in this morning...147.0lbs with 8.5% bf very excited to finally stop hovering btw 149-151 range (i know its important to go by the mirror vs the scale, but still haha)

did 25 mins hiit on the stairmaster in sweats this morning, level 15...def a butt kicker

4 day split starts tomorrow, quads/calves

final 3-day split workout...back

Machine Pullups - 40x18, 40x15, 30x12, 30x10
Seated Cable Row - 70x15, 85x12, 110x12, 140x12
DB Row - 55x15, 65x12, 80x12
Standing DB Press - 35x15, 35x12, 45x6, 50x6, 55x6
Side laterals (machine, no rest) - 35x12, 45x10, 55x8 drop 45x5
Abs - 4 sets machine crunches
20 mins low intensity cardio - treadmill

Last few days have not had a lot of sleep bc of early morning store inventories in 2 stores, somehow still had good workouts for both days. Realizing that the show is getting closer and closer has started the nerves a little, though mostly excitement was today. Turned that into amping up the workout and training much harder.

Can't wait to start 4 day rotation on Saturday with the Quake 10.0 preworkout added in..Vascularity is def starting to come out more, especially on the arms in the side chest poses...tomorrow is hiit on the stairmaster

chest/arms yesterday

Flat DB Press - 35x15, 40x15, 50x12, 70x6, 70x6, 90x5+1 neg
Incline DB Press - 40x15, 45x10, 50x10, 60x10
Flat DB Fly - 35x12, 40x12, 45x12
Incline DB Curl - 20x12, 20x12, 30x6, 35x5
Skullcrushers - 40x15, 50x10, 70x6, 80x5
Concentration Curl - 20x12, 20x10
-superset-
DB Kickback - 20x12, 20x12

legs

Leg Extension - 120x16, 150x11, 170x10
Front Squat (Smith) - 115x15, 115x12, 135x8, 155x6
Stiff Leg Deadlifts (warms) 110x12, 110x12...all barbells occupied so went to curls
Seated Leg Curls- 85x10, 95x10
Sumo DB - 60x15, 65x12, 70x10
Standing Calf Raise (toes pointed in) - 35x30, 35x25, 55x20, 55x18

Time to reflect

"There are those moments in life that seem to almost stop time completely and bring to light the harsh reality of how fragile life is; and in that moment you must decide whether to be swallowed up in the darkness or step forward and make each day your own, to enjoy what you take for granted...to simply live." - Justin Gardner

To me this blog isnt just about the training during this prep season, but also for emotional thoughts throughout the season. After a pretty good leg workout, I came home to see my mother in tears, proceeding to inform me that my grandmother out in CO just passed away. Unfortunately, all of the family is spread across the country and we dont keep in touch like we should. Luckily I did get to spend time with her a few years back while I was at the Air Force Academy. This is the second time in 6 years I have lost someone close in the family. My dad passed away when I was 18, before my senior year started. I didnt necessarily get to really come to terms with it right away as I was preparing to graduate HS and leave for boot camp at the Academy.

In short, we tend to get so caught with things that are going on immediately around us, and we dont take enough time to just look at the broader horizon and find balance to make us not only better as competitors, but as people. It is never easy to deal with something like this, but I do not feel that it will hinder my progress at all, if anything it will fuel the fire. The gym is my sanctuary, and with my dad and grandma watching over me...the journey moves forward!

back and shoulders

ok back from the gym....had a headache when i woke up this morning, think i slept wrong and had neck issues, but i worked through and still had a good workout, seems like each muscle is starting to really come in, which i was a little worried about some underdevelopment, especially from the rear shots. did lots of posing after the workout..about 3 rounds of quarter-turns and mandatories, trying to hold each for at least 15 secs...really tires you out quick!

Machine Pullups - 40x18, 30x13, 30x10, 30x10
Seated Cable Row - 85x15, 85x12, 100x12, 115x12
DB Row - 55x15, 60x12, 75x12
Standing DB Press - 35x15, 40x10, 49x9, 50x6, 55x5
Side laterals (machine, no rest) - 35x12, 45x10, 50x8 drop 45x5

chest day

had a really good chest and arms day yesterday, no mishaps haha...felt good all the way through, good pumps, def trying to focus on working the chest to bring it out more

Flat DB Press - 35x15, 40x15, 50x12, 65x6, 75x6, 85x5
Incline DB Press - 40x15, 50x10, 55x10, 55x8
Flat DB Fly - 35x12, 35x12, 40x10
Incline DB Curl - 20x12, 25x9, 306, 35x5
Skullcrushers - 40x15, 50x10, 70x6, 80x5
Concentration Curl - 30x12, 30x10
-superset-
DB Kickback - 25x12, 25x12

legs

Overall decent workout, did have to go easy on front squats because the knee was still feeling a little tight..have been doing my own variation with the db sumo squat in that i squeeze the glutes the entire time, really tough towards the end

Leg Extension - 110x15, 140x10, 170x10
Front Squat - 115x15, 115x10, 135x6, 135x6, 155x5
Stiff Leg DL - 115x12, 135x12, 135x10, 155x10,
Sumo DB - 55x15, 60x12, 75x12
Standing Calf Raises - 55x25, 55x22, 55x20, 75x15 drop 55x12

back/shoulders

workout yesterday was good...thank goodness it is a shorter workout than other days, gym was ridiculously packed yesterday. things are really starting to dial in, arms are getting swoll (lol) and theres def some more delt striations showing up in side triceps pose

Machine Pullups - 40x15, 40x12, 40x12, 40x11
Seated Cable Row - 70x15, 85x12, 100x12, 115x10
DB Row - 55x15, 65x12, 75x12
Standing DB Press - 40x12, 45x9, 50x7, 55x6
Side laterals (machine, no rest) - 35x12, 40x12, 45x10

much better day

ok todays chest workout was much better than yesterdays fiasco... happy that i can still lift 90lb dbs for bench press 2 months after the last time i got that much

Flat DB Press - 35x15, 40x15, 50x12, 65x6, 75x6, 90x5 (1 negative)
Incline DB Press - 40x15, 50x10, 55x10, 60x10
Flat DB Fly - 30x12, 35x12, 40x11
Incline DB Curl - 20x12, 25x9, 25x6, 30x5
Skullcrushers - 50x15, 60x10, 70x6, 90x4
Concentration Curl - 25x12, 25x12
-superset-
DB Kickback - 25x12, 25x12

30 mins cardio on the bike, 10 mins of posing

leg day...just wow

ok we are going to call the leg day yesterday a draw....felt strong and lifted some good numbers, although my focus and intensity got totally derailed during front squats. doing 135 for my 2nd warmup set and at about the 10th rep, the guy at the rack next to me tries to sneak by to add weight to his, hitting my barbell in the middle of my downward motion...Needless to say I was not happy...couldnt get a good feel for stiff leg after that so i went with lying curls focusing on contractions

Leg Extension - 110x15, 140x10, 160x10
Front Squat - 115x15, 135x12, 155x8, 185x6, 185x5
Lying Leg Curls- 80x15, 90x12, 95x12, 100x10
Sumo DB - 55x15, 60x12, 70x12
Standing Calf Raise (toes pointed in) - 55x25, 55x23, 55x20, 55x18

30 mins cardio on bike

Just around the corner....12 weeks

Measurements:
Weight 149lb
BF 8.7%
Biceps 14.5"
Thigh 22.5"
Calf 14"
Waist 29"
Chest 36.5"

back/shoulders

arms and chest were still sore from yesterdays workout...dont think it affected my workout too much, still felt good coming out and worked the back and delts pretty good

Machine Pullups - 30x15, 30x12, 40x10, 40x11
Seated Cable Row - 85x15, 95x15, 110x10, 120x10
DB Row - 55x15, 60x12, 70x12
Standing DB Press - 35x15, 45x10, 50x7, 50x7
Side laterals (machine, no rest) - 30x12, 35x10, 40x6, 35x5

chest/arms

really good workout today...pumps all over the place *insert arnold quote about da pump* really focused on working each fiber in the chest......arms, biceps in particular got a real good push too

Flat DB Press - 45x16, 50x13, 55x12, 70x6, 80x6, 90x4.5
Incline DB Press - 45x15, 50x10, 60x10, 70x7 drop 60x3
Flat DB Fly - 40x10, 40x10, 40x8 drop 30x3
Incline DB Curl - 25x10, 25x8, 30x6, 35x5
Skullcrushers - 40x15, 60x10, 70x5, 70x5
Concentration Curl - 20x12, 25x12
-superset-
DB Kickback - 20x12, 25x12

leg day

ok time to get back to rotation c, def was a good workout. Pushed the muscles as hard as I could, lifted as heavy as I could, focused on trying to get the separations all over..prob going to be walking like an old man tomorrow haha

Leg Extension - 110x15, 130x10, 150x10
Front Squat - 95x15, 115x12, 155x7, 185x6, 205x3.5 haha<~~PR drop set 135x6
Stiff Leg DL - 135x12, 135x12, 155x10, 185x10
Sumo DB - 55x15, 60x12, 70x12
Hoist Calf Raises - emptyx25, emptyx25, 50x20..50x20

back and shoulders

had a real good workout today, considering im not using preworkout for energy boost at the moment..not using as much weight for each, but really focusing on contractions

Lat Pulldown - 80x15, 950x15, 110x6, 125x6, 140x6
Deadlift - 135x12, 185x10, 225x5, 275x5, 315x1 drop 225x5...very happy with this exercise
DB Bench Row - 45x15, 55x12, 65x10
Upright Row - 50x15, 60x12, 70x10, 80x10
Side Lateral up/down (machine) - 50x6, 60x6, 70x6, 60x6
Abs - 4 sets of machine curls 70x20

chest day from yest

Incline DB Press - 35x15, 40x12, 45x12, 55x6, 65x5, 75x5
Chest Dips - bodyweightx20, bx15, bwx15, bwx15
Flat Bench Press - 115x12, 135x12, 135x10
Barbell Curl - 50x12, 60x10, 70x6, 80x5
Triceps Pressdown - 70x15, 90x12, 110x6, 120x6
Rope Curl - 70x12, 80x12
-superset-
DB Extension - 50x12, 50x12

And now....back to the show

Feeling a lot better..some lingering chest congestion though, but I was able to get back to training...so here was the leg workout today. Did get winded early on, but I figured that would happen

Leg Press - 4 platesx15, 6 platesx12, 8 platesx8, 10 platesx7, 10 platesx7
Stiff Leg DL - 95x15, 95x12, 115x10, 135x8, 135x8, 135x8
Squat - 135x15, 135x15, 135x15, 135x12
Walking Lunges - 70x15, 80x10, 90x10
Leg Press Calf Raises - 2 platesx30, 2 platesx25, 4 platesx20, 4 platesx15

Feeling a little better today, but not much. Was running a fever with chills last night. Trying to get rest as much as I can, hope to be better in a day or two

chest/arms from yest

Incline DB Press - 35x15, 45x12, 50x10, 65x5, 75x5, 85x4+1 neg
Chest Dips - bodyweightx20, bx20, bwx15, bwx15
Flat Bench Press - 135x12, 135x12, 135x10
Barbell Curl - 50x12, 60x10, 70x6, 80x5
Triceps Pressdown - 60x15, 80x10, 100x6, 120x6
Rope Curl - 70x12, 90x12
-superset-
DB Extension - 55x12, 55x12

leg day

Leg Press - 4 platesx15, 6 platesx12, 10 platesx8, 12 platesx8, 12 platesx6
Stiff Leg DL - 115x12, 115x12, 135x8, 135x8, 155x8
Squat - 135x12, 135x12, 155x12
Walking Lunges - 60x12, 70x10, 80x10
Standing Calf Raises - 35x25, 35x22, 55x20, 55x20

back day yest

Lat Pulldown - 90x15, 110x15, 130x6, 145x6, 150x6
Deadlift - 115x12, 135x12, 225x6, 275x5, 315x1 drop 225x8 drop 135x5
DB Bench Row - 45x15, 55x12, 70x10
Upright Row - 40x15, 40x12, 50x12, 60x10
Side Lateral up/down (machine) - 50x6, 60x6, 70x6, 60x6

chest day

Incline DB Press - 40x15, 45x15, 50x12, 60x6, 70x5, 80x5
Chest Dips - bodyweightx20, bx15, bwx15, bwx12
Flat Bench Press - 115x12, 115x12, 135x10
Barbell Curl - 40x15, 50x12, 60x7, 80x6
Triceps Pressdown - 60x15, 70x15, 85x8, 110x7
Rope Curl - 70x12, 70x12
-superset-
DB Extension - 50x12, 50x12

legs from yest

lets just say yest was a loss in the feeling good about a workout column...one of those days i guess, still did the best i could despite not really feeling good about the workout

Leg Press - 4 platesx12, 6 platesx10, 8 platesx7, 10 platesx7, 12 platesx6
Stiff Leg DL - 95x12, 95x12, 115x8, 115x8, 135x8
Squat - 135x12, 135x12, 155x12
Walking Lunges - 50x12, 60x10, 60x10
Seated Calf Raises - emptyx25, emptyx23 (warms)
Standing Calf Raises - 55x20, 55x18