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Leg day after work. Bike 7 mins Leg extensions 1x30, 1x20, 4x12 Squats 1x20, 1x15, 1x12, 5x8, dropset 1x10/12 Lying leg curls 4x10, dropset 1x10/10 SS: Seated calf raises w/ standing BW calf raises 5x20/12 Calories 2693 Pro 324 Carbs 187 Fat 55 No training tomorrow.

Today was a shoulder dominate push session after work. Seated rear delt flyes 2x25, 3x17 Seated DB shoulder press 1x15, 1x12, 4x8, rest pause 1x14/8 Standing side laterals 1x15, 3x10, 1x15 Slight incline DB press 1x15, 5x10 SS: BW dips w/ DB skullcrushers 4x12/8 Ab Work after each set...

I am 8 weeks out from my first show. I plan on competing in the Classic Physique division in a show at the end of April. This will be my first show ever and I started prep 8 weeks ago. I currently weigh 170 lbs. (started at 178lbs) The division I will compete in has a max weight of 170lbs. So my...

I really don't do much ab work. Just roman chair crunches between sets. - - - Updated - - - Yesterday's Macros: Calories 2868, Pro 289, Carbs 217, Fat 78 Today was Back with Biceps. Machine rear delt flyes 100 reps Pulldowns neutral 1x20, 1x12, 3x8 Pulldowns UH 5x10 Cable row UH 1x12, 5x8...

Yesterday was legs. Bike 7mins SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/15, 4x10/10 nonstop SS: Leg press w/ seated calf raises 1x20/20, 1x20/15, 4x10/10, 1x15/15, 1x20/20 Hack squats 4x10 Seated leg curls 4x12 Had errands to run and ended up going out for dinner at The Outback...

Thanks for checking in, I really appreciate the support. It's always nice to hear that somehow, someone gains from my log. - - - Updated - - - Shoulders after work. Seated rear flyes 2x20, 3x12 Seated Arnold presses 1x12, 5x8 SS: Seated heavy partial laterals w/ side lateral raises 5x8/8 SS...

Back session. BW pullups wide 4x12 Bent barbell rows 1x15, 5x10, dropset 1x10/11 BW pullups UH 4x8 DB low row 3x8 nonstop 3x6 nonstop Barbell shrugs 4x15 Calories 2773 Pro 301 Carbs 192 Fat 75 Shoulders tomorrow.

Leg day. Bike 7 mins SS: Leg extensions w/ machine calf raises 1x20/20, 1x20/18, 1x20/16, 1x15/14, 1x12/12, 1x10/10 SS: Leg press w/ seated calf raises 1x20/15, 1x15/12, 5x12/9, 1x20/20 SS: Seated leg curls w/ Lying leg curls 4x10/10 Calories 2684 Pro 296 Carbs 188 Fat 66 Weight was 170.2...

Arm day after work. SS: DB drag curls w/ tricep kickback 3x20 SS: Incline alt DB Curls w/ DB overhead extensions 1x15/15, 1x12/12, 3x10/10 SS: Close grip press w/ Standing hammer curls 1x12/12, 3x10/10 SS: EZ bar Preacher Curls w/ BW dips 4x10/12 nonstop Ab Work after each set. Calories 2745...

Chest session after work. Slight incline DB flyes 1x20, 1x15, 2x12 Flat bench 2x15, 1x12, 1x10, 5x5, 3x3, 1x9, 1x9, 1x9 Wide grip bench press 3x8 Slight Incline DB press 3x9 Incline DB press 3x12 Calf work after each set Calories 2844 Pro 320 Carbs 181 Fat 75 Arms after work tomorrow.

Back session after work. BW pullups wide 4x12 Barbell row 1x15, 6x8 BW pullups UH 5x8 DB low row 3x10 nonstop, 3x8 nonstop Barbell Shrugs 1x15, 5x10, dropset 1x10/12 SS: DB upright rows w/ bent rear delt flyes 3x15/12 Calories 2952 Pro 326 Carbs 201 Fat 80 Weight 169.6 this a.m. Tomorrow is...

Leg Day. Bike 7 mins Lying leg curls 1x35, 1x20, 1x15, 1x12, 1x9, dropset 1x10/8 Hack squats 1x20, 1x12, 1x10, 4x8, 1x15 SS: Leg press w/ seated calf raises 1x20/20, 1x20/11, 2x10/10, 1x15/10, 1x25/18 SS: Machine calf raises w/ leg extensions 1x15/18, 1x16/12, 1x14/10, 1x14/11 Machine preacher...

Some shoulder work tonight. Seated rear delt flyes 2x20, 3x12 Seated Arnold press 1x15, 5x8 SS: Seated heavy partial laterals w/ seated side laterals 6x8/10 SS: slight incline DB press w/ DB skullcrushers 5x10/10 DB shrugs 3x20 Ab Work after each set. Calories 2509 Pro 309 Carbs 168 Fat 67...

No training today. Calories 2875 Pro 314 Carbs 189 Fat 80 Weight 168.4 this a.m. Shoulders tomorrow after work.

Leg Day with a side of Arms Bike 7 mins Seated leg curls 1x20, 1x15, 4x12 Leg press 1x25, 1x20, 1x15, 4x10, ds 1x15/10/15 Hack squat 4x10, muscle rounds 4x6 Seated calf raises rp 1x15/7, 1x10/6, 1x10/7, 1x11/5, ds 1x10/8/7 SS: Smith close grip press w/ rope pushdowns 5x10/10 SS: Seated alt DB...

Chest work last night. Slight incline DB flyes 1x20, 1x15, 2x12 Bench press 1x15, 1x12, 4x8, 1x7, rp 1x7/3 Wide grip bench press rp 1x12/6, ds 1x11/9, rp 1x14/6, ds 1x11/14 Incline DB press 3x8, 1x15 Ab work after each set Yesterday's Macros: Calories 2619 Pro 328 Carbs 148 Fat 66 Back...

Leg day after work. Bike 7 mins Lying leg curls 4x20 Squats 2x20, 2x12, 5x10, 1x20 Leg extensions 1x15, 3x10, muscle rounds 4x6 SS: Seated calf raises w/ standing BW calf raises 4x15/10 Calories 2638 Pro 313 Carbs 178 Fat 57 Weight was 170 this a.m. Chest tomorrow after work.

Shoulder day after work. Seated rear delt flyes 2x25, 3x15 Arnold press 1x12, 4x8 Seated heavy partial laterals 6x8 SS: DB shrugs w/ bent rear delt flyes 4x10/10, 1x20/20 Standing side laterals 6x6 (muscle rounds) Ab Work after each set. Calories 2869 Pro 331 Carbs 192 Fat 68 Leg Day tomorrow...

Yesterday was Back day after work. BW Pullups wide 3x15 BW pullups underhand 6x8 Bent row underhand 1x13, 5x8, rp 1x11/6 1 arm DB high row 3x8, 2x12 SS: Barbell shrugs w/ bent rear delt flyes 1x15/15, 4x10/10 Ab Work after each set. Yesterday's macros: Calories 2648 Pro 297 Carbs 179 Fat 66...

Friday no training. Macros: Calories 3049, Pro 339, Carbs 173, Fat 84 Saturday no training. Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories) Today was leg day and I had to make up for yesterday's missed chest session. Bike 7 mins SS: seated leg curls w/ leg...