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

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