chest and bis

for some reason, been having a better overall workout with chest/bis then on other days....hmmm good pumps all the way through, arms and chest were bulging out to say the least (insert arnold's comment about "da pump") lol

Flat Db Press - 35x15, 45x12, 55x8, 65x8, 70x8, 75x8
Slight Incline Db Press - 35x15, 45x12, 55x10, 60x10
Incline Fly - 25x15, 30x12, 35x12, 35x10
Hammer Curl - 25x12, 30x12, 35x6, 40x5, 40x5
Close Grip Curl - 40x15, 50x12, 50x12, 50x10
Unilateral Cable Curl - 10x15, 25x11

ab work, posing routine practice, 45 mins cardio

2 weeks

Weighed in at 148.0 this morning

back/hammy sammich

Pullups - 4xfailure
Bent Over Row - 95x15, 95x15, 135x8, 155x8, 160x6
Rope Pulldown - 40x15, 55x15, 70x12, 70x10
Stiff Leg DL - 95x15, 95x12, 135x8, 155x8, 185x10
Lying Leg Curl (feet together) - 30x15, 35x15, 40x12, 45x10
Unilateral Seated Leg Curl - 25x15, 35x12

Pumpin up chest/bis

Much better workout today...feeling really good, pushed some good weight, some higher than the last time i did chest. did 35 mins on the bike and posing afterwards...20 days and starting to get down to the wire

Flat Db Press - 35x15, 45x12, 55x8, 60x8, 65x8, 75x8
Slight Incline Db Press - 35x15, 40x12, 50x10, 65x10
Incline Fly - 25x15, 30x12, 35x12, 35x12
Hammer Curl - 25x12, 30x12, 35x6, 35x6, 40x5
Close Grip Curl - 40x15, 50x12, 50x10, 60x8
Unilateral Cable Curl - 10x15, 25x11

3 wks away & 146.0 lbs

quads/calves

really starting to feel like im in the homestretch...i say that because today was the most physically exhausting, physically demanding workout of my life....started feeling really tired and out of it after finishing front squats...it really hit me after warmups on leg press, but still continued to add plates and go with it...walking lunges finished me off...did some posing after calves

Front Squat - barx15, 95x15, 135x8, 155x8, 165x8, 170x8
Leg Extension - 100x15, 105x12, 125x10, 130x10
Leg Press - 2 platesx15, 6 platesx10, 8 platesx10, 10 platesx10
Walking Lunges - 80x12, 90x12, 100x10
Leg Press Calf Raise - Rest Pause/Drop Set workout

Shoulders/triceps

DB Press - 35x15, 45x12, 50x8, 55x8, 55x7, 55x7
Upright Row - 40x15, 50x15, 60x10, 60x10, 70x10
Rear Delt Machine - 40x15, 50x12, 50x12, 50x12
Skullcrushers - 40x15, 50x13, 60x10, 60x8
Triceps Kickback (low cable pulley) - 10x15, 15x12, 15x12, 15x12
1 Arm Rope Pressdown -15x15, 25x12

Back/Hammies - 7/20

Very good workout considering I pulled about the same amount of weight as the other day with 25g fewer carbs.

Pullups - 4xfailure
Bent Over Row - 95x15, 115x12, 135x8, 155x8, 155x8
Rope Pulldown - 45x15, 55x12, 60x12, 70x10
Stiff Leg DL - 95x15, 95x12, 135x8, 155x8, 185x8
Lying Leg Curl (feet together) - 30x15, 35x15, 40x12, 45x10
Unilateral Seated Leg Curl - 25x15, 35x12

chest/biceps

Flat Db Press - 35x15, 45x12, 55x8, 60x8, 65x8, 75x8
Slight Incline Db Press - 35x15, 40x12, 45x10, 60x10
Incline Fly - 25x15, 30x12, 35x12, 35x12
Hammer Curl - 25x12, 30x12, 35x6, 40x6, 40x6
Close Grip Curl - 30x15, 40x10, 60x10, 60x9
Unilateral Cable Curl - 10x15, 25x11

Quads/Calves

Back to the grind, this time without the hindrance of food poisoning. Energy was ok, still able to crush it. Really focused on squeezing the legs in between sets to hopefully bring in some more detail.

Front Squat - barx15, 95x15, 135x8, 155x8, 165x8, 185x8
Leg Extension - 100x15, 110x12, 125x10, 135x10
Leg Press - 2 platesx15, 6 platesx10, 8 platesx10, 10 platesx10
Walking Lunges - 90x12, 100x11, 110x10
Leg Press Calf Raise - Rest Pause/Drop Set workout

4 weeks

last few days

Back/Hammies - 7/14

Pullups - 4xfailure
Bent Over Row - 95x15, 115x12, 135x8, 155x8, 185x6
Rope Pulldown - 45x15, 60x12, 60x12, 60x12
Stiff Leg DL - 95x15, 95x12, 135x8, 155x8, 185x8
Lying Leg Curl (feet together) - 25x15, 25x15, 30x12, 30x12
Unilateral Seated Leg Curl - 25x15, 35x12

Shoulders/Triceps - 7/15

DB Press - 30x15, 45x12, 50x8, 50x8, 55x7, 55x7
Upright Row - 40x15, 40x15, 50x10, 50x10, 60x10
Rear Delt Machine - 40x15, 50x12, 50x12, 60x10
Skullcrushers - 40x15, 50x15, 60x10, 60x8
DB Kickback - 20x15, 25x12, 25x12, 25x12
1 Arm Rope Pressdown -15x15, 25x12

rough day

Woke up this morning and did some light cardio and ate preworkout meal(egg whites and rice cakes). 30 mins later, major digestive issues kicked up. Felt nauseous, just bleh all over. Took about an hour nap or so and seemed to feel better so I hit the gym to get crackin on chest and bis. Good workout overall, def noticed where I was a little tired and dehydrated from the earlier issues.

Flat Db Press - 35x15, 45x12, 55x8, 60x8, 65x8, 70x8
Slight Incline Db Press - 35x15, 40x12, 45x10, 55x10
Incline Fly - 25x15, 30x12, 30x12, 30x10
Hammer Curl - 25x12, 30x12, 35x6, 40x6, 40x6
Close Grip Curl - 40x15, 50x10, 50x10, 50x10
Unilateral Cable Curl - 10x15, 20x12

Final rotation...legs

Today I def pushed it, having difficulty keeping balanced haha. 34 days left, and its motivating me more to get the most out of these last few workouts. Front Squats - forgot how much i disliked those since the incident with my knee, still was good. Leg Extensions - didnt do as much weight as im used to doing, but that was when it was the first exercise, not after some heavy squatting. Leg Press - really pushed through (literally lol) some heavy ass weights trying to zone everything else out. Walking Lunges - def a gut checker to finish out, really forced myself to use some heavier than normal weight to get some work done. Calves def got blasted today, felt like rocks after I finished.

Front Squat - barx15, 95x15, 135x8, 155x8, 155x8, 185x7
Leg Extension - 100x15, 110x12, 125x10, 130x10
Leg Press - 2 platesx15, 6 platesx10, 8 platesx10, 10 platesx10
Walking Lunges - 90x12, 100x11, 110x10
Leg Press Calf Raise - Rest Pause/Drop Set workout

Delts/Triceps from this morning

Side Lateral (machine) - 40x15, 50x15, 70x8, 90x7, 90x7
Bar Shrug - 85x15, 105x15, 125x10, 175x10, 195x8
High Incline DB Press - 35x15, 45x10, 50x10, 65x16 drop 50x4,45x4
Dips - 4xfailure
Rope Pressdown - 40x15, 40x15, 70x12, 80x10
Reverse Pulldown - 65x15, 75x12

last few days

Ok..been another couple of busy days with work and the gf. I found my moms old Gazelle machine (remember Tony Little with the ponytail?? lol)in the garage the other day, so I have pretty much been doing cardio first thing when I wake up. Booked my hotel for the show weekend. I had to get one that was 15 mins away from the school but it was like the only one that had a kitchen in the room. My back/hammies workout yest was one of the best workouts I've had in quite a while. I had energy out of nowhere, was def focused and throwing up some weight.

Chest/Biceps - 7/7

Incline BB Press - 95x15, 95x15, 115x8, 135x8, 155x6, 155x6
Incline DB - 35x15, 40x12, 55x10, 70x8
Flat DB Fly - 25x15, 30x12, 35x12, 30x11
Incline DB Curl- 20x15, 20x10, 30x6, 30x6
Cable Curl - 45x15, 70x10, 80x10, 90x10
1 Arm Preacher - 20x15, 25x12

Back/hammies - 7/9

Lat Pulldown (Under) - 70x15, 85x15, 115x8, 130x8, 145x8
T Bar Row - 45x15, 70x12, 115x8, 135x10
DB Deadlifts - 45x15, 50x12, 60x10, 60x10
Close Grip Row (High) - 80x12, 95x12, 110x12
Glute Ham - 4 x failure
Leg Curl (Seated) - 65x15, 75x15

Squat Day - 7/5

Today was a good leg day, worked in some ab work and rounds of posing practice afterwards. The right knee was still kind of bothersome during hack squats, no pain..but def some pressure. Widened my stance and that seemed to be fine, concentrated on teardrops with the stance change. Squats were good, didn't seem to have balance issue today. Since I started chiro, some days its hard to get equal distro of the weight on both sides since the left side was out of place. Was very happy to throw down 205 for 10 being six weeks out. Sissy squats were a little low on reps this time, but they still burned the quads good. With the calves I'm really trying to focus on contraction of the muscle, having high arches makes it more difficult to stimulate growth, but heads are starting to separate.

Hack Squat - 50x15, 50x15, 90x8, 140x8, 180x8 230x8
Barbell Squat - 95x15, 115x12, 135x10, 205x10
Sissy Squat - bwx17, bwx15, bwx15, bwx15
Split Squat - 50x10, 50x10, 50x10
Standing Calf Raises - 35x20, 35x20, 35x20, 55x17, 55x15

last few days

Quads/Calves - 6/30

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

Chest/Biceps - 7/2

Incline BB Press - 95x15, 95x15, 115x8, 155x6, 155x6, 155x6
Incline DB - 35x15, 40x12, 55x10, 65x8
Flat DB Fly - 30x15, 35x12, 35x12, 35x10
Incline DB Curl- 20x12, 20x10, 25x6, 35x5
Cable Curl - 40x15, 70x10, 90x10, 90x9
1 Arm Preacher - 15x15, 20x12

Back/hammies - 7/3

Lat Pulldown (Under) - 70x15, 85x15, 115x8, 130x8, 140x8
T Bar Row - 45x15, 70x12, 90x8, 125x8
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 - 7/4

Side Lateral (machine) - 40x15, 50x15, 80x8, 90x8, 100x6
Bar Shrug - 85x15, 115x15, 125x10, 145x10, 195x10
High Incline DB Press - 35x15, 45x10, 50x10, 65x9
Dips - 4 x failure
Rope Pressdown - 50x15, 50x14, 70x12, 80x10
Reverse Pressdown - 80x12, 90x12

6 weeks