Originally posted by rich55
Took some pix on Sunday. I am pleased with my conditioning at the 14-week out mark. But I need to bring up the arms, chest and upper body in general. Legs are looking nasty and the back is showing a little more detail. Delts are better too. Back to my weak points...
My cals are still high enough (3400) to make some improvements. Better yet I will be ramping my weak point days up to 3600 (twice weekly) and bringing the other days down to 3300. I will be hitting my arms more frequently (every 3-5 days) and ferociously as well. I am getting up early tomorrow morning to blast arms and coming back later to hit shoulders. Saturday, I am going in early at 7:15 am to train arms with Davies before I leave town for the weekend. Oh, it is on!!!
Sitting roughly 180 maybe (weigh in tomorrow) cold in these pix. Flexing my legs was extremely tough after hitting legs two days before.
BACK DAY 6/16:
Had to get some steam rolling today as both Greg and I were dragging a little. We got things rolling and had a good one though.
Wide-Grip Pullups BW x 12, 5lbs added x 8 x 6
A1- Straight-Arm Pulldowns 120 x 15, 130 x 13 x 12
A2- Close-Grip Pulldowns 160 x 10, 170 x 8 x 7
Seated Cable Rows 190 x 12 x 11 x 11
Bent-Over Smith Rows 155 x 13, 155 x 12, 165 x 10
Bent-Over DB Laterals 32.5 x 15, 35 x 12 x 10
My cals are still high enough (3400) to make some improvements. Better yet I will be ramping my weak point days up to 3600 (twice weekly) and bringing the other days down to 3300. I will be hitting my arms more frequently (every 3-5 days) and ferociously as well. I am getting up early tomorrow morning to blast arms and coming back later to hit shoulders. Saturday, I am going in early at 7:15 am to train arms with Davies before I leave town for the weekend. Oh, it is on!!!
Sitting roughly 180 maybe (weigh in tomorrow) cold in these pix. Flexing my legs was extremely tough after hitting legs two days before.
BACK DAY 6/16:
Had to get some steam rolling today as both Greg and I were dragging a little. We got things rolling and had a good one though.
Wide-Grip Pullups BW x 12, 5lbs added x 8 x 6
A1- Straight-Arm Pulldowns 120 x 15, 130 x 13 x 12
A2- Close-Grip Pulldowns 160 x 10, 170 x 8 x 7
Seated Cable Rows 190 x 12 x 11 x 11
Bent-Over Smith Rows 155 x 13, 155 x 12, 165 x 10
Bent-Over DB Laterals 32.5 x 15, 35 x 12 x 10
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