PM sent back. I will keep ya posted man.
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Hit two last workouts before taking a little time off. Blasted it VERY hard and I'm certainly feeling the DOMS.
BACK 5/23:
Greg, James & I all were smashed weights together for this Friday night fun.
Wide-Grip Pulldowns 190 x 11, 200 x 8 x 7
A1- Close-Grip Chins BW for 3 sets of 6-10??
A2- Bent-Over Wide Cable Rows 150 x 12 x 11 x 10
Hammer Low Rows 180 x 9 x 9
B1- Low Lat Hammer Pulldowns 90 x 15, 95 x 13
B2- Wide Grip Row Machine 2 sets of ??
DELTS & TRIS 5/24:
James and I hit this one a little earlier. A had a little too much vodka the night before and was a little off, but I still smashed it VERY hard. One week till precontest diet, so I must enjoy the little treats now while I can.
Military Press 175 x 10 x 8 x 7
A1- Seated DB Laterals 27.5 x 15, 28.75 x 13 x 12
A2- Upright DB Rows 27.5 x 16, 28.75 x 12 x 12
Machine Shoulder Press 3 sets of 9-16 reps, with drop to front press after
Dip Machine 320 x 9 x 8 x 7
B1- Lying DB Extensions 35 x 11 x 10 x 9
B2- Bench Dips BW x 20ish x 15ish x 15ish ----> These hurt like a S.O.B. after the extensions
PRECONTEST PLAN:
I am taking off 6 days from weights to rest and heal. My joints are feeling the heavier training a bit and it has been since January since I have taken time off. Cardio begins Friday, weights Saturday & diet on Sunday!!
This will give me 16 weeks to prep. Phase 1:
- Decrease calories down to ~3500 cals (from 4000+), lowering carbs & fat
- Increase cardio up to 3 days at 20 minutes (from zero)
- Backing off the stims aside from my morning coffee. Adding ALCAR & Lean Green.
- Will stick to this plan for 3-4 weeks or as I see fit
- Posing begins at 12 weeks out
---------------
Hit two last workouts before taking a little time off. Blasted it VERY hard and I'm certainly feeling the DOMS.
BACK 5/23:
Greg, James & I all were smashed weights together for this Friday night fun.
Wide-Grip Pulldowns 190 x 11, 200 x 8 x 7
A1- Close-Grip Chins BW for 3 sets of 6-10??
A2- Bent-Over Wide Cable Rows 150 x 12 x 11 x 10
Hammer Low Rows 180 x 9 x 9
B1- Low Lat Hammer Pulldowns 90 x 15, 95 x 13
B2- Wide Grip Row Machine 2 sets of ??
DELTS & TRIS 5/24:
James and I hit this one a little earlier. A had a little too much vodka the night before and was a little off, but I still smashed it VERY hard. One week till precontest diet, so I must enjoy the little treats now while I can.
Military Press 175 x 10 x 8 x 7
A1- Seated DB Laterals 27.5 x 15, 28.75 x 13 x 12
A2- Upright DB Rows 27.5 x 16, 28.75 x 12 x 12
Machine Shoulder Press 3 sets of 9-16 reps, with drop to front press after
Dip Machine 320 x 9 x 8 x 7
B1- Lying DB Extensions 35 x 11 x 10 x 9
B2- Bench Dips BW x 20ish x 15ish x 15ish ----> These hurt like a S.O.B. after the extensions
PRECONTEST PLAN:
I am taking off 6 days from weights to rest and heal. My joints are feeling the heavier training a bit and it has been since January since I have taken time off. Cardio begins Friday, weights Saturday & diet on Sunday!!
This will give me 16 weeks to prep. Phase 1:
- Decrease calories down to ~3500 cals (from 4000+), lowering carbs & fat
- Increase cardio up to 3 days at 20 minutes (from zero)
- Backing off the stims aside from my morning coffee. Adding ALCAR & Lean Green.
- Will stick to this plan for 3-4 weeks or as I see fit
- Posing begins at 12 weeks out
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