It's been a long while since I've logged online due to some insane workload increases with my family and growing gym. Controlled Labs has been immensely supportive of my bodybuilding journey since 2007. CL combined with some solid training; I felt compelled to log some prep notes going into these final 5 weeks toward the WNBF Pro U.S. Cup in CT on October 19. Here goes the final countdown!
CHEST, TRIS & CONDITIONING:
Hit a workout with WNBF Pro champion & 3rd in the World natty middleweight Trevor Sajdak. Chest & tris crushed pacing it out for feel.
Flat DB Press
65's x 15
80's x 12
95's x 10
110's x 5 x 5
85's x 18 ----> first 15 fast, last 3 real slow
Dips
BW x 15
45 x 10
80 x 8 x 8
45 x 10
Incline DB Flys
50's x 15
70's x 8 x 8
50's x quite a few. Fast then slow.
Rope Pushdowns
42.5 x 15
50 x 12
57.5 x 8 x 8
OH Rope Extensions
4 sets x 10
Drank down 1 scoop Purple PsyKo, 1/2 scoop Purple WrAAth & 1 Tbsp blue Gatorade. Then hit some conditioning:
"Elizabeth" WOD:
Power Clean 135 x 21 (11+10)
Ring Dip BW x 21 (15+6)
Power Clean 135 x 15 (8+7)
Ring Dip BW x 15 (8+7)
Power Clean 135 x 9 (6+3)
Ring Dip BW x 9 (unbroken)
5:11 PR ---> very clean, need to pick up the pace
Immediately into a 1 mile run
12:35 including a 30 yard meander through & out of our gym. 7 minute mile totally cashed. Not bad!
Notable Remarks:
Evening weight dipped to 170.4. On track to be ahead! Started Reduction AM/PM and green tea stack yesterday. Programming 90% of Competitor WOD or CrossFit NE's Open programming for conditioning on top of Bodybuilding & Powerlifting programming. What, what! Legs tomorrow.
CHEST, TRIS & CONDITIONING:
Hit a workout with WNBF Pro champion & 3rd in the World natty middleweight Trevor Sajdak. Chest & tris crushed pacing it out for feel.
Flat DB Press
65's x 15
80's x 12
95's x 10
110's x 5 x 5
85's x 18 ----> first 15 fast, last 3 real slow
Dips
BW x 15
45 x 10
80 x 8 x 8
45 x 10
Incline DB Flys
50's x 15
70's x 8 x 8
50's x quite a few. Fast then slow.
Rope Pushdowns
42.5 x 15
50 x 12
57.5 x 8 x 8
OH Rope Extensions
4 sets x 10
Drank down 1 scoop Purple PsyKo, 1/2 scoop Purple WrAAth & 1 Tbsp blue Gatorade. Then hit some conditioning:
"Elizabeth" WOD:
Power Clean 135 x 21 (11+10)
Ring Dip BW x 21 (15+6)
Power Clean 135 x 15 (8+7)
Ring Dip BW x 15 (8+7)
Power Clean 135 x 9 (6+3)
Ring Dip BW x 9 (unbroken)
5:11 PR ---> very clean, need to pick up the pace
Immediately into a 1 mile run
12:35 including a 30 yard meander through & out of our gym. 7 minute mile totally cashed. Not bad!
Notable Remarks:
Evening weight dipped to 170.4. On track to be ahead! Started Reduction AM/PM and green tea stack yesterday. Programming 90% of Competitor WOD or CrossFit NE's Open programming for conditioning on top of Bodybuilding & Powerlifting programming. What, what! Legs tomorrow.
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