last few days

Back/hammies - 6/28

Lat Pulldown (Under) - 85x15, 100x12, 120x8, 140x8, 150x6
T Bar Row - 70x15, 90x12, 115x8, 115x8
DB Deadlifts - 50x15, 50x15, 70x10, 70x10
Close Grip Row (High) - 75x12, 90x12, 100x12
Glute Ham - 4 x failure
Leg Curl (Seated) - 65x15, 75x12

Delts/triceps - 6/29

Side Lateral (machine) - 50x15, 60x15, 70x8, 80x8, 90x8
Bar Shrug - 85x15, 115x15, 125x10, 175x10, 175x10
High Incline DB Press - 35x15, 45x10, 50x10, 60x7 drop 50x5
Dips - 4 x failure
Rope Pressdown - 40x15, 55x12, 70x12, 80x12
Reverse Pressdown - 80x12, 90x12


Good workouts. Was a little lower on numbers working back, but there was a reason for that (extra biceps exercise the day before)..hamstrings got more strength doing ghrs. Been noticing the last few days or so that my energy, is neither low nor high. I feel....just aware enough to make it through the day. Not lifting with the same focus, energy, etc when I first started, but I know thats due to being closer to the show...starting to have waves on panic being 6.5 weeks. It comes and goes, reaallly putting pressure on me to make sure I stay within the macros given.

chest/biceps/abs

Incline BB Press - 95x15, 95x15, 135x8, 135x8, 135x7, 155x6
Incline DB - 35x15, 45x12, 50x10, 60x8
Flat DB Fly - 25x15, 35x12, 35x12, 40x12
Incline DB Curl- 20x12, 20x10, 25x6, 30x5
Cable Curl - 55x15, 85x10, 90x10, 90x9
1 Arm Preacher - 15x15, 20x12
3 sets of machine crunches
3 sets of hanging leg raises

Quads/calves from yest

Hack Squat - emptyx15, 90x12, 140x8, 180x8, 180x8, 230x7
Barbell Squat - 95x15, 115x12, 135x10, 185x10
Sissy Squat - bwx20, bwx20, bwx17, bwx15
Split Squat - 50x12, 50x10, 50x10
Standing Calf Raises - 35x20, 35x20, 35x20

Getting better at sissy squats, still hardest thing ever haha...a lot more separation between the teardrops and outer sweeps starting to really come out, which is great. Also starting to see the heads separate on my calves as well..

delts and tris

Side Lateral (machine) - 50x15, 60x15, 70x8, 80x8, 90x8
Bar Shrug - 95x15, 95x15, 135x10, 185x10, 185x8 drop 135xfail
High Incline DB Press - 35x15, 45x10, 50x10, 60x10
Dips - 4xfailure
Rope Pressdown - 35x15, 55x12, 60x12
Reverse Pressdown - 45x15, 55x12

Back/hammies

Lat Pulldown (Under) - 85x15, 100x15, 115x8, 130x8, 160x7
T Bar Row - 70x15, 90x12, 115x8, 135x6
DB Deadlifts - 50x15, 50x15, 70x10, 70x10
Close Grip Row (High) - 85x12, 100x12, 100x12
Glute Ham - 4 x failure
Leg Curl (Seated) - 55x15, 70x12

20 mins cardio on stairmaster

Chest and Biceps

Incline BB Press - barx15, 95x15, 115x8, 135x8, 155x6, 155x6
Incline DB - 35x15, 45x12, 50x10, 55x10
Flat DB Fly - 30x15, 35x12, 40x10, 40x10
Incline DB - 35x12, 40x12, 60x6, 65x6, 70x6
Cable Curl - 60x15, 90x10, 100x10, 100x10
1 Arm Preacher - 15x15, 20x12

Another tough workout..felt like the all the blood was rushing to my chest, but thats what makes it grow right? ;) haha arm strength has REALLY come along since I started in Feb so def happy with that...back and hammies tomorrow

Squat forever day

Hack Squat - emptyx15, 90x12, 140x8, 180x8, 230x6
Barbell Squat - 95x15, 115x12, 135x10, 185x10
Sissy Squat - bwx20, bwx17, bwx15, bwx15
Split Squat - 50x12, 50x12, 50x12
Unilateral Leg Press Calf Raise - emptyx20, emptyx20, emptyx17, emptyx15, emptyx15

Bike 30 mins @ 140 HR

Holy crap....that about explains the day right there. Quads were completely engorged with blood by the time I finished up. Sissy squats burn like a mother!! Was wobbling all over the gym haha, this combined with the reduced carbs starting today def had me spent afterwards, but I knew I worked hard.

8 Weeks Out

Shoulders and Triceps

Seated Bar Press - 95x15, 95x15, 105x8, 115x8, 115x8, 135x6<~~ PR
Seated Side Lateral (machine) - 40x15, 50x10, 70x10, 80x10
Front Raise - 20x15, 25x12, 25x12, 35x10
Triceps Pressdown - 85x15, 100x15, 115x10, 130x10
DB Extension - 40x15, 50x12, 50x12, 55x12
Unilateral Under Pressdown - 25x15, 35x12

Amazing workout!! Numbers up across the board. Had Carl spot me for last set of seated press, only need help on 6th rep. Started posing in between sets, and noticed major separation between 3 heads and traps, got the adrenaline kicked in and kept going as hard as I could. Did some posing afterwards, and was really excited to see some things starting to dial in. Ready to hit the last 8 weeks running hard to the finish!!

back and hammy day

Lat Pulldowns (Over) - 80x15, 95x15, 120x8, 125x8, 150x8
Deadlifts - 115x12, 135x12, 205x8, 225x8, 275x5 drop 225x4, 225x5
HS Iso Row - 1platex15, 2platesx12, 2.25platesx10, 3platesx10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12

Started using Pink Magic from USPLabs today...amazing workout combo'd with prime and quake, was able to lift some heavy weight like nothing except for lower body. Had some inner thigh pain and tightness that affected my deads...still pretty solid lifts overall

Chest/Biceps from yesterday

Incline DB Press - 35x15, 45x12, 55x8, 60x8, 65x8, 70x5 drop 60x2
BB Bench Press -95x15, 95x15, 135x10, 135x10
Chest Dips - bodyweightx20, bwx15, bwx12, bwx12
BB Curl - 40x15, 40x15, 60x6, 70x6, 80x6
Hammer Curl- 20x15, 25x10, 25x9, 30x8
Concentration Curl -20x15, 25x12

Decent workout, was in a different gym so ended up having to do hammer curls instead of rope curls. Focused on hitting brachialis as well as the biceps. Strength overall seems to be holding, some days I can lift more than others, and energy and endurance during the workout is still pretty good.

Day 3A - Back and Hammies

Lat Pulldowns (Over) - 70x15, 85x15, 115x8, 130x8, 145x8
Deadlifts - 115x12, 135x12, 185x9, 205x8, 225x8, 275x8
DB Bench Row - 45x15, 65x12, 70x10, 75x10, 80x10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12

Day 1A - Quads and Calves

Leg Extension - 110x15, 125x15, 140x10, 165x10
Squat - barx15, 95x15, 135x8, 165x8, 185x8, 205x8
Lunges - 65x15, 75x10, 95x10, 95x10
Sumo Squat - 95x12, 115x12, 135x12
Seated Single Calf Raise - emptyx20, emptyx20, 20x18, 20x15, 20x15

Day 4A - Shoulders and Triceps

Seated Bar Press - 45x15, 65x15, 95x8, 105x8, 105x8, 115x7
Seated Side Lateral (machine) - 40x15, 50x10, 60x10, 70x10
Front Raise - 15x15, 20x12, 25x12, 30x10
Triceps Pressdown - 70x15, 85x12, 100x10, 100x10, 110x10
DB Extension - 40x15, 45x12, 45x12, 50x12
Unilateral Under Pressdown - 25x15, 35x11

Day 3A - Back and Hammies

Lat Pulldowns (Over) - 70x15, 85x15, 115x8, 130x8, 145x8
Deadlifts - 115x12, 135x12, 185x9, 205x8, 225x8, 275x8
DB Bench Row - 45x15, 65x12, 70x10, 75x10, 80x10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12

Ok, been real busy the last few days so I havent been able to go into detail on workouts. Good workout today...feeling like a beast on deadlifts. Loving the Quake 10.0 for good pumps and energy!! Weight at 148.6 lbs this morning. Kinda getting some nerves about the obliques not leaning out like everything else, but trying not to focus on it..

Day 2A - Chest and Biceps

Incline DB Press - 35x15, 40x12, 60x8, 60x8, 65x8, 70x6
BB Bench Press -95x15, 115x12, 135x10, 135x10
Chest Dips - bodyweightx15, bwx15, bwx12, bwx12
BB Curl - 30x15, 40x12, 60x6, 70x6, 80x5
Rope Curl - 45x15, 60x10, 70x10, 80x9
Concentration Curl -15x15, 20x12

Day 1A - Quads and Calves

Leg Extension - 105x15, 120x15, 150x10, 165x10
Squat - 95x15, 115x15, 135x8, 185x8, 185x8, 205x7
Lunges - 65x15, 95x10, 95x10, 95x10
Sumo Squat - 95x12, 115x12, 135x12
Seated Single Calf Raise - emptyx25, empx20, empx20, 10x15, 20x15

Day 4A - Shoulders and Triceps

Seated Bar Press - 45x15, 65x15, 95x8, 105x8, 105x8, 115x7
Seated Side Lateral (machine) - 40x15, 25x10, 30x10, 35x10
Front Raise - 20x15, 25x12, 25x12, 30x10
Triceps Pressdown - 70x15, 85x12, 100x10, 100x10, 115x10
DB Extension - 40x15, 45x12, 45x12, 50x12
Unilateral Under Pressdown - 25x15, 35x11