Delts:

Nice workout today and led off with db press for the first time in a while. Strength wasnt to bad either. Looking forward to bumping and increase the weights. Tomorrow is a scheduled off day, and then going into the more condensed 3 day round.

Db delt press: 3 warms, 85/5,5,5
Side lateral leaning pole: 2 warms, 30/12 35/10
Stand db press ss
with Rear db raise: 4 x
Trap bar shrugs: 150/19,15,12

20 min cardio

Weigh in: 157 same as last week

Note: I have not cut back any calories since the start of my prep, I actually added to my pre and post meals. The light post workout cardio is doing the trick along with giving the diet time.

snagency wrote:

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Dang, have to come over here now to keep up on your progress dude..
157 huh? Things are dialing in I see.
I saw the leg press prior to the squat gig you did..doing something like that currently right now myself, leg extensions followed by ATG close-stance in superset fashion, 5 sets (75sec rest between the supersets tho)..ooooo talk about being fried! 

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Thanks for checking in Steve!  Things are moving along nicely.

You are super setting  betwen leg press and squat?  You are a beast!

ginadiva wrote:

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Joe....is your 15 and 20 minutes cardio all HIIT or is is a steady state moderate intensity cardio? It's obvious your offseason was productive.....I saw your pictures - you look FIERCE! VERRRRY INSPIRING!:)

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 Thanks Gina, its all steady state, and its low to mod intensity which is only 60 to 65 percent of HR max






Saturday the 30th: Complete rest day.

Sunday:
Legs:

Back on the 3 day split and it was an early morning workout. Little stiff and tired this morning from not the best sleep. So, it took a little while to get things going. The workout really elevated and started with some decent numbers. I did front squats for the first time in months!! I know I will do more next time.

Leg press: 3 warm, 405/10 450/10/12
Stiff leg bar: 3 warm, 275/10 295/8 305/8
Front squat: 2 warms, 215/5 235/5 245/5
Walk db lunge: 65/6 70/6,8
High rep calf ss
with Low ab work: 3 x

10 min cardio cooldown.