After my contest, I was content with my gains as I came in the leaner then last time I competed. My lower body was much sharper and that was my goal. Although I felt good about how I looked, it wasnt good enough. I do understand at the pro level, a lot of it has to do with natural structure/genetics, as that is a tough pill to swallow. But this does not mean I will give up and not try to improve.
My new program will be something I have never tried. I will group the legs together and train quads and hams together, but within my 5 day split, I will alternate rounds with training back and chest 2x within the 5 days. I think I am lacking upper back and chest thickness. So with that said, going to give it a go and see what happens...
As far as competing next, some thoughts about do the Yorton, but will not lose sleep over it. I have time to decide, and if I dont, no biggie. I know I cant make much change in the short time, but I do know I could have filled out a bit more for the show, I would really like to see that happen. Besides, qualifying for the show was a thrill in its self. So we will see...
I have a few more workouts to do, before I start tracking again. Although I am training chest today..
Well, going to keep this simple. Start of the new 5 day split, and established the baseline. Nothing ground breaking, but content and looking forward to increases as the weeks go. Besides, havnet done a full leg workout in years!!!
Squat: 4 warms, 215/5 225/5,5,5 Stiff leg db: 2 warms, 85/12,15,15 Leg press: 2 warms, 40/12,14 Leg curl: 2 warms, 40/8,10 Bar step lunge: 1 warm, 115/6,8
Again, a nice baseline workout and the deads felt great. Even though I didnt push it, my grip was definitely weaker from not doing them in a while. But looking forward to adding more weight all around next time.
Lat pulldown wide: 2 warms, 110/8 120/8,9,9 Bent over row: 2 warms, 145/14 155/14,13 Deads: 3 warms, 245/8,10 1 arm db row: 65/15,14 Stand calf raise: 5 sets to failure
Solid training session today with a nice tempo. I am hitting my stride but also sore from the previous workouts. Looking forward for the body to adapt!! LOL
Side lateral: 2 warms, 30/8 35/8,9,8 Front raise plate: 1 warm, 45/10 50/11,12 Bar shrug: 185/10,12,12 135/16 Seated db press: 55/12 60/14 Hammer curl: 2 warms, 40/8 42/8,10 Barbell curl: 2 warms, 75/12,12
20 min cardio - 6 sprints
5/25
Rest day from weight training but did 20 min cardio with 6 sprints.
After a couple of complete days off, I was itching to go today. Plus, to get back on a solid eating plan. My cravings for certain foods are done, and ready to move forward.. Made gains from the first round which was to be expected and will increase all movements next time.
Legs workout:
Squat: 4 warms, 215/5 235/5,5,7 Stiff leg db: 2 warms, 95/10,14,14 Leg press: 2 warms, 415/12,14 Leg curl: 2 warms, 45/8,10 Bar lunge: 1 warm, 120/6,10
Solids gains today with really good focus. The higher rep scheme seems to be the ticket for my chest movements so far, and plan on keeping it that way.. Looking forward to see the results.
Flat db press: 2 warms, 67/8 77/8,12,11 Incline bar press: 2 warms, 140/10,10 Slight in db fly: 52/10,12,11,10 Rack push ups: 3 sets to failure Rope crunches: 5 sets
All gains were made from the first round, but didnt do any deads this time. Still stiff and sore from the leg workout two days back. And I am still recovering from the show. Need to pace myself. I did a new movement today to help target the upper mid portion of the back, by doing a 1 arm db row while leaning on a slight incline. Felt great!!
Lat pulldown wide: 2 warms, 112/8 125/8,9,9 Bent over row: 2 warms, 155/10 165/11,11 Rope pulldown: 1 warm, 110/12,11,10 1 arm db row incline: 1 warm, 65/14,15 Calf work: 5 sets
Was feeling off this morning as the body is fighting some type of cold. First thoughts were not to train, but went for it anyway. Just slightly achy, as gains were still made. Felt better through the training.
Side lateral: 2 warms, 32/8 37/8,10,9 Barbell shrug: 2 warms, 205/10,12 drop set Front raise plate: 1 warm, 55/10,11,12 Seated db press: 55/10.12 Tricep dips: 1 warms, 1 chain/10 2chains/9 drop set Rope pressdown: 1 warm, 30/12 35/11,10
Workouts were solid but the weekend had its ups and downs. Up's were having Ant's friend over and taking them out, but the down was our dog Lira getting sick and eventually passing away today. Not fun.
For the the legs I simply did a lot of squats, 20 sets, 5 warm ups and 15 progressive working sets.
Progress is always nice!! Gains were made and with a the faster tempo, pumps were on. The diet is getting closer but not forcing it. I realize that my body will take time to bounce back to 100 percent. The only issue is my low back has been tight, and I may change the squat scheme to accommodate.
Flat db press: 2 warms, 70/8 80/8,10,10 In bench press: 2 warms, 145/10,10 drop set Slight in db fly: 50/12 55/11,10 Rack pu: 3 sets to failure Rope crunch: 4 sets
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On 06/06/12, Blogger wrote:
6/6
Back and calves workout:
Solid workout and felt good since gains were made. The downer was the low back couldn't handle the deads this time. So with that, I will have to alter things to let it heal. I did a few sets of deads, but then I realized not to push it through too much.
Lat pulldown: 2 warms 115/8 127/8,10,10 Deads: 2 warms, 225/8 255/5(back hurt!) Rope pulldown: 2 warm, 130/10,10 drop set 1 arm row incline: 2 warms, 80/15,14 Calf work: 5 sets
Good training the last two days especially todays chest training. I am thinking the alternating of doing chest and back 2 x per week will pay off nicely. Sure, time will tell, but like it so far.
Shoulder and biceps:
Side lateral: 2 warms 35/8 40/8,9 drop set Alt db front raise: 2 warms, 35/8,9 Barbell shrug: 135/18 155/17,15 Db press: 1 warm, 60/12 65/10 Barbell curl: 2 warms, 80/8 100/8,8 drop set Rope curl: 2 warm, 45/11,12
22 min cardio - 8 sprints
Chest and triceps:
In db press: 2 warm, 70/8 80/9 85/9,8 Flat bencjL 2 warms, 165/10,8 Slight in db press: 65/12,11,10 drop sets Rope pressdown: 2 warm, 45.10,9 drop set Dips: 4 sets to failure Close db press: 50.10,11,10
Nice workout today, but mixed it up a tad bit. The lower back is still sore, and looking to make the needed adjustments moving forward.. I didnt keep track of the weights but I didnt go backwards on any of the movements in the current round..
Hack squat: 8 sets Stiff leg db: 4 sets Leg press: 5 sets Leg curl: 5 sets
6/11 and 6/12
Last two workouts were dead on and made some nice gains.. Pleased with the recovery from the show,but this darn back issue is a pain, no pun intended. Just have to listen to my body and let it heal. I was careful on the bent over rows as just getting into position it was very tight...
Flat db press: 3 warms, 85/8,11,10 In bar press: 2 warms, 155/10,10 Slight in db fly: 50/12,11,11 drop set Rack pu: 3 sets to failure Rope crunch: 4 sets
22 min cardio, 8 sprints
Lat pulldown wide: 3 warms, 130/8,9,9 Bent over row: 2 warms, 155/11 165/10 135/15 rope pulldown: 1 warm, 120/11,10 drop set 1 arm db row incline: 75/10,12,12 Calf work: 5 sets
22 min cardio
Finished this round on a good note, made solid gains in the movments and feeling it today, the day later..
Side lateral: 2 warms 35/8 40/8 42/8 2 drop sets Front raise db: 1 warm, 35/8 37/8,9 drop set with plate Barbell shrug: 2 warm,s 185/11,10 burn out set Rope pressdown: 2 warm,s 45/9 50/7 drop set Bar ext: 45/12,11,10 Ab work: 4 sets
22 min cardio, 8 sprints
6/14
Back and biceps workout:
More gains made, and the lower back is easing up a bit. Still not 100 percent, but feeling not a bad. Looking forward to starting the new round to this split. Looking at Sunday to picking it up!1
Pull ups: 5 sets to failure Bent over db row: 2 warms 75/10,11 drop set Close pulldown: 2 warms 125/11,10,9 Stand db curl: 2 warms, 35/8 40/9,8 burn out sets 15's: 3 x
Started the new split, and the last three workouts were great. Great pumps, and strength is progressing nicely. Plus, the lower back is easing up and I can see it being 100 percent soon. I actually did some light and slow deads to wrap up my back workout. Here it is, but forgot my leg workout weights.
6/17 Leg Press: 6 sets Glute Ham raise: 4 sets Walking db lunge: 4 sets Leg ext: 3 sets Leg curl: 3 sets
22 min cardio
6/18
Flat db press: 3 warms,m 85/6 90/10,10 Slight in bar press: 2 warms, 160/8,8 Chest dips: 3 sets In db press: 65/10,10 55/12 Ab work: 5 sets
22 min cardio 8 sprints
6.19
lat pulldown palms in: 3 warms, 140/8,10,10 Db bench row: 2 warms, 80/10,10,9 Lat pulldown underhand: 2 warms, 120/11,10 drop set Deads: 2 warms, 155/8 175/12 Calf work: 4 sets to failure
