Chris250 log to Jr.Nats or North Americans !!!
- Thread starter Chris250
- Start date
just a note- its 17 weeks out as of this weekend. its getting closer to Jr.Nats...I guess I better clean up the diet and start working toward it...
also, back workout is going to be tommarow evening instead of today. My lower back felt pretty sore, all day. Not sure what from, couldve been the Basketball tournament, sat all day long 3 games yesterday. But, it was worth it as the girls finished 2nd in the tournament...
also, back workout is going to be tommarow evening instead of today. My lower back felt pretty sore, all day. Not sure what from, couldve been the Basketball tournament, sat all day long 3 games yesterday. But, it was worth it as the girls finished 2nd in the tournament...
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started to clean up my diet this week. just focusing on eating good foods, and no junk...
did back today, cause didnt train sun or monday...also no training partner today
hammer pullovers - 90 x 10, 180 x 10, 270 x 12 + 4 (final set rest paused)
Dy hammer rows (under hand two arms) - 90 x 10, 180 x 15, 270 x 10 + 2 (partial reps)
Hammer high rows - 90 x 10, 180 x 10, 270 x 12 + 3 (partial reps)
smythe rack deadlifts - 90 x 10, 180 x 10, 270 x 10 x 10 x 10 (last 3 sets only 30 seconds rest inbetween)
db pullovers - 40 x 15 x 15 (just getting some full lat stretches)
good fast paced workout...good pump
did back today, cause didnt train sun or monday...also no training partner today
hammer pullovers - 90 x 10, 180 x 10, 270 x 12 + 4 (final set rest paused)
Dy hammer rows (under hand two arms) - 90 x 10, 180 x 15, 270 x 10 + 2 (partial reps)
Hammer high rows - 90 x 10, 180 x 10, 270 x 12 + 3 (partial reps)
smythe rack deadlifts - 90 x 10, 180 x 10, 270 x 10 x 10 x 10 (last 3 sets only 30 seconds rest inbetween)
db pullovers - 40 x 15 x 15 (just getting some full lat stretches)
good fast paced workout...good pump
I've decided that for this prep, im going back to the keto diet, that has worked so well for me in the past. I just dont seem to respond to using alot of carbs in my diet, like I use to in the past. my leanest ever in 09 was all out keto, and I felt up until the final few days, I was looking right on track. Just didnt fill out correctly, like I thought I would. Prob, need a full two days to fill up on keto diet. but there was points in the diet, on zero carbs that I would look hard, as hell, and look full enough to be on stage. the lines in my legs looks so deep, and my midsection was crazy crisp, so I know it will work again. just modify it for the amount of muslce i have now
good delt and tricep workout...(listed main sets only)
smythe front press - 320 x 6
Icarain single arm laterals - 100 x 17 each arm ( i might got 1 more with my right arm)
High pulls to face - 100 x 20 (did a few warm ups to get the right feel)
hammer behind neck press - 180 x 20 (did these super slow to get a crazy ass pump)
tricep rope pushdowns - 70 x 20 (went light cause of sore elbow)
overhead tricpe cable extensions - 70 x 20 (light cause of elbow)
overall good workout
smythe front press - 320 x 6
Icarain single arm laterals - 100 x 17 each arm ( i might got 1 more with my right arm)
High pulls to face - 100 x 20 (did a few warm ups to get the right feel)
hammer behind neck press - 180 x 20 (did these super slow to get a crazy ass pump)
tricep rope pushdowns - 70 x 20 (went light cause of sore elbow)
overhead tricpe cable extensions - 70 x 20 (light cause of elbow)
overall good workout
great chest and bicep workout...
dumbell flat press - 150 x 6 + 1 (forced rep) new P.R.
Bodymaster Incline press - 490 x 11 + 1 (forced rep) new P.R.
Bodymaster fly machine - 200 x 15
Incline seated cable curls (alt) - 47.5lbs x 8 (each arm)
Dumbell Hammer curls - 50 x 20
Bodymaster preacher curls - 100 x 20 (pump set)
listed main sets only
dumbell flat press - 150 x 6 + 1 (forced rep) new P.R.
Bodymaster Incline press - 490 x 11 + 1 (forced rep) new P.R.
Bodymaster fly machine - 200 x 15
Incline seated cable curls (alt) - 47.5lbs x 8 (each arm)
Dumbell Hammer curls - 50 x 20
Bodymaster preacher curls - 100 x 20 (pump set)
listed main sets only
Hey guys, just a quick update for the week. I took the week to recover, and get focused for Jr.Nats. I did train some lighter delts and triceps on Wends. but that was really the only workout of the week. I feel good, recovered ready to kick ass for the June show...
Looking real good, journal looks solid, and today you start contest prep! Awsome bro, the 15 weeks are going to fly! Look forward to following this
world-pharma
New member
great log man.
today was a good day...diet was perfect, no cardio today though...im going to wait on that..and see when I need to put it in...
no training today, as monday is normally an off day...start some training tommarow...
looking forward to a good prep...
First day of training for my prep...Also, good day so far on my second prep day...
trained at my buddy's gym...(listed main set only)
Hammer behind neck press - 270 x 15 (felt pretty easy, couldve done more, went slow and very controled)
Flex machine seated laterals - 160 x 20 (again easy, went slow and controlled)
Flex rear delt machine - 120 x 15 (this feels heavy to me, but on any rear delt machine, my rear's feel weaker than my front or side delts)
Tricep pressdowns (long rope) - 120 x 20 reps (kept the weight down, to protect my elbow)
Hammer Dips - 180 x 20 reps (again, kept weight down, went super slow)
overall good workout, good pump...no cardio today...dont plan to start any to around 12 weeks out
trained at my buddy's gym...(listed main set only)
Hammer behind neck press - 270 x 15 (felt pretty easy, couldve done more, went slow and very controled)
Flex machine seated laterals - 160 x 20 (again easy, went slow and controlled)
Flex rear delt machine - 120 x 15 (this feels heavy to me, but on any rear delt machine, my rear's feel weaker than my front or side delts)
Tricep pressdowns (long rope) - 120 x 20 reps (kept the weight down, to protect my elbow)
Hammer Dips - 180 x 20 reps (again, kept weight down, went super slow)
overall good workout, good pump...no cardio today...dont plan to start any to around 12 weeks out
Killer leg workout yesterday....(counting only main sets)
Standing calf raises - 600 x 15 (4 sec negative, 8 sec static hold each rep)
90" Calf Press - 270 x 25 (faster paced, flexed calf at top of movement)
Lying leg curls (cybex) - 130 x 20 (slow reps)
Seated leg curls (cybex) - 120 x 15 (slow reps)
Hack Squats - 270 x 21 (ass to the floor reps, slow ass reps, felt like the set took 5 mins)
Leg Extensions - 120 x 15 (squeeze at top of the movement)
Legs are sore as hell today...
Standing calf raises - 600 x 15 (4 sec negative, 8 sec static hold each rep)
90" Calf Press - 270 x 25 (faster paced, flexed calf at top of movement)
Lying leg curls (cybex) - 130 x 20 (slow reps)
Seated leg curls (cybex) - 120 x 15 (slow reps)
Hack Squats - 270 x 21 (ass to the floor reps, slow ass reps, felt like the set took 5 mins)
Leg Extensions - 120 x 15 (squeeze at top of the movement)
Legs are sore as hell today...
look forward to seeing them.
Today's chest and bicep workout. (listed main sets only)
Hammer Incline Press- 450 x 8 +2 (forced reps last two)
Bodymaster Incline Press - 540 x 10 (up 50lbs from last time) Personal Best
Smythe to Neck Flat Press - 180 x 15 (slow reps, to the neck or collar bone)
Cable Alternate Incline Curls - 40 x 12 (each arm)
DB Pin Wheel Curls - 90 x 10 (each arm)
Hammer Incline Press- 450 x 8 +2 (forced reps last two)
Bodymaster Incline Press - 540 x 10 (up 50lbs from last time) Personal Best
Smythe to Neck Flat Press - 180 x 15 (slow reps, to the neck or collar bone)
Cable Alternate Incline Curls - 40 x 12 (each arm)
DB Pin Wheel Curls - 90 x 10 (each arm)
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