19 week first contest prep

[csfb36]

I was going to wait until later in 2011 to do a contest but I decided Ill do this one on april 9th and then bulk for a while. I have no previous experience in bodybuilding but am hoping to learn as I go along. Im going to be using max-ot as my training routine throughout.

Starting out today im 194.5 with a couple pounds of that probably water weight from thanksgiving.

Macros to start with will be roughly cals 2750 275P 250c 70f Im going to be keeping that constant thoughout the week and will start out with 2 days of cardio on my off days.

Supplements
Dymatize Elite Gourmet Whey&Casien Blend
SciFit creatine Monohydrate
Controlled Labs White Flood
Controlled Labs Glycergrow

Any advice,tips or comments would be a huge help.

[csfb36]

11-29

Weight 194.6

Back Traps workout

Pullups 1st set--35lbs--5reps 2nd set--35lbs--4 reps 3rd set--25lbs--4 reps

V-bar Pulldowns 1st set--160lbs--6reps 2nd set--160lbs--6 reps

T-bar Rows 1st set--160lbs--6reps 2nd set--160lbs--6 reps

Deadlifts 1st set--435lbs--5reps 2nd set--435lbs--4 reps 3rd set--435lb--4 reps

Shrugs 1st set--275lbs--6 reps

Cant upload pic because of a lack of a digital camera so im going to use videos to track progress for now. And i am aware of my horrible posing and the fact that im breathing loud in the videos but it was the best I could could do as i was in a rush.

WAl5wb51yDk

FuMAJ4gre3s

[fimblez]

11-29

Back Traps workout

Pullups 1st set--35lbs--5reps 2nd set--35lbs--4 reps 3rd set--25lbs--4 reps

V-bar Pulldowns 1st set--160lbs--6reps 2nd set--160lbs--6 reps

T-bar Rows 1st set--160lbs--6reps 2nd set--160lbs--6 reps

Deadlifts 1st set--435lbs--5reps 2nd set--435lbs--4 reps 3rd set--435lb--4 reps

Shrugs 1st set--275lbs--6 reps

Cant upload pic because of a lack of a digital camera so im going to use videos to track progress for now. And i am aware of my horrible posing and the fact that im breathing loud in the videos but it was the best I could could do as i was in a rush.

WAl5wb51yDk

FuMAJ4gre3s

you've got great mass, if you get lean enough you should do very very well

il be following

[csfb36]

11-30

Weight 194.8

Calves&Chest Workout

Smith Calf Raises 1st set--230lbs--8 reps 2nd set--230lbs--7 reps 3rd set--230lbs-- 7 reps

Seated Calf Raises 1st set--180lbs--6 reps 2nd set--180lbs--4 reps

B.B. Bench Press 1st set--225lbs--5 reps 2nd set--225lbs--4 reps 3rd set--225lbs--4 reps

Dips 1st set--100lbs--4 reps 2nd set--100lbs--4 reps

D.B. Bench Press 1st set--80lbs--6 reps 2nd set--80lbs--6 reps

[Striver]

In. Nice chest and quads!!! :eek:

[csfb36]

In. Nice chest and quads!!! :eek:

Thank you and I need to work on my posing for everything but ecspecialy my back.

[csfb36]

11-1

Weight 193.2

Biceps&Triceps Workout

Tricep Rope Extension 1st set--165lbs--6 reps 2nd set--165lbs--6 reps

B.B. Curl 1st set--105lbs--5 reps 2nd set--105lbs--4 reps

Overhead Tricep Extension 1st set--75lbs--5 reps 2nd set--75lbs---5 reps

Alternating D.B. Curl 1st set--35lbs--6 reps 2nd set--40lbs--6 reps

B.B. Kick Back 1st set--45lbs--6 reps

D.B. Hammer Curl 1st set--45lbs--6 reps


Never had just an arm day but I like it alot Ive never been able to get such a good arm workout before because I would always do them after back or chest. D.B. Curl was a little too light start at 42.5 next week

[csfb36]

12-2

Weight 190.8

Legs&Forearms Workout

Squat First set--375lbs--4 reps Second set--375lbs--4 reps--Third set--375lbs--4 reps

B.B. Lunges First set--165lbs--6 reps Second set--165lbs--6 reps

Stiff Leg Deadlift First set--225lbs--6 reps Second sets--225lbs--6 reps

B.T.B Curls First Set--65lbs--8 reps Second set--65lbs 8 reps Third set--65lbs--8 reps

Reverse B.B. Preacher Curls First set--50lbs--5 reps Second set--45lbs--5 reps

Next week lower weight on reverse curls and bump up weight on stiff leg deadlifts and keep squat the same.

[csfb36]

12-3

weight 189

Shoulders&Ab's Workout

Seated B.B. Press 1st set--160lbs-6 reps 2nd set--160lbs--6 reps 3rd set--160lbs--5 reps

Lying D.B. Lateral Raise 1st set--20lbs--6 reps 2nd set--20lbs--6 reps 3rd set--6 reps

D.B. Rear Delt Raise 1st set--30lbs--6 reps 2nd set--30lbs--6 reps 3rd set--30lbs--6 reps

Decline Crunches 1st set--35lbs--12 reps 2nd set--35lbs--12 reps 3rd set--35lbs--10 reps

Cable Crunches 1st set--150lbs--12 reps 2nd set--150lbs--10 reps

Weights dropping quick but im pretty sure its just water weight but on the off chance i keep losing weight this quick i might bump cals.

[csfb36]

12-4

Weight 191

Treadmill 30 min 7.5 incline, speed 3

[csfb36]

12-5

Weight 190.2

Treadmill 30 min 7.5 incline, speed 3

[csfb36]

12-6

Weight 192.8

Back Traps workout

Pullups 1st set--35lbs--5reps 2nd set--35lbs--4 reps 3rd set--35lbs--4 reps

V-bar Pulldowns 1st set--165lbs--6reps 2nd set--165lbs--6 reps

T-bar Rows 1st set--165lbs--6reps 2nd set--165lbs--6 reps

Deadlifts 1st set--440lbs--5reps 2nd set--440lbs--4 reps 3rd set--440lb--4 reps

Shrugs 1st set--285lbs--6 reps 2nd set--285--6 reps

hYWC02oruHY


15 pounds away from my pr on deadlifts hopefully will nail it for reps in 3 weeks.

[csfb36]

12-7

Weight 189.2

Calves&Chest Workout

Leg Press Raises 1st set--270lbs--8 reps 2nd set--270lbs--7 reps 3rd set--270lbs-- 8 reps

Seated Calf Raises 1st set--180lbs--6 reps 2nd set--180lbs--6 reps

B.B. Bench Press 1st set--225lbs--5 reps 2nd set--225lbs--5 reps 3rd set--225lbs--4 reps

Dips 1st set--100lbs--4 reps 2nd set--100lbs--3 reps

D.B. Bench Press 1st set--82.5lbs--6 reps 2nd set--82.5lbs--6 reps

Guna drop dips down to 90lbs next week,also bump barbell bench up cuz i would have gotten 5 reps on the third set but ****ed up unracking it.

[csfb36]

12-8

Weight 190

Biceps&Triceps Workout

Tricep Rope Extension 1st set--170lbs--6 reps 2nd set--170--6 reps

B.B. Curl 1st set--105lbs--5 reps 2nd set--105lbs--5reps

Overhead Tricep Extension 1st set--70bs--6reps 2nd set--70bs-repsps

Alternating D.B. Curl 1st set--42.5lbs--6 reps 2nd set--42.5lbs--6 reps

D.B. Kick Back 1st set--20lbs--6 reps

D.B. Hammer Curl 1st set--45lbs--5 reps


Refeed day today

[Bespetna]

got a long.....long......loooooong way to go
nice start tho ;)

[imsotheman]

sweet.

[csfb36]

12-9

Weight 190.8

Legs&Forearms Workout

Leg Press First Set--450lbs--6 reps Second set--450lbs--6 reps--Third Set--450lbs--6 reps

B.B. Lunges First set--170lbs--6 reps Second set--175lbs--6 reps

Stiff Leg Deadlift First set--235lbs--6 reps Second sets--235lbs--6 reps

B.T.B Curls First Set--100lbs--8 reps Second set--100lbs 7 reps Third set--100lbs--7 reps

Reverse B.B. Preacher Curls First set--35bs--8 reps Second set--35lbs--8 reps

I have to switch to leg press i cant squat without agrivating my hip so im going to take a break from them for a couple months.

[csfb36]

got a long.....long......loooooong way to go
nice start tho ;)


sweet.

Thank you and yeah I know im still way off from where I need to be but im confident I can get there.

[csfb36]

12-10

weight 189

Shoulders&Ab's Workout

Seated B.B. Press 1st set--165lbs-5 reps 2nd set--165lbs--4 reps 3rd set--165lbs--4 reps

Lying D.B. Lateral Raise 1st set--25lbs--6 reps 2nd set--25lbs--6 reps 3rd set-- 25lbs--5 reps

D.B. Rear Delt Raise 1st set--32.5lbs--6 reps 2nd set--32.5lbs--6 reps 3rd set--32.5lbs--6 reps

Decline Crunches 1st set--37.5lbs--12 reps 2nd set--37.5lbs--12 reps 3rd set--37.5lbs--8 reps

Cable Crunches 1st set--152.5bs--12 reps 2nd set--152.5lbs--10 reps

[csfb36]

12-11

Weight 189

Treadmill 30 min 7.5 incline, speed 3

[csfb36]

12-12

Weight 190

Treadmill 30 min 7.5 incline, speed 3

[csfb36]

12-13
Weight 189

Back Traps workout

Pullups 1st set--35lbs--5reps 2nd set--35lbs--5reps 3rd set--35lbs--5reps

V-bar Pulldowns 1st set--167.5lbs--6reps 2nd set--167.5lbs--6 reps

T-bar Rows 1st set--167.5lbs--6reps 2nd set--167.5lbs--6 reps

Deadlifts 1st set--445lbs--4reps 2nd set--445lbs--4 reps 3rd set--445lb--4 reps

Shrugs 1st set--295lbs--6 reps

[Webber91]

Wow epic chest mate, you should come in shredded.

Good luck.

[csfb36]

Wow epic chest mate, you should come in shredded.

Good luck.

Thank you and yeah my bench blows (i hate longs arms)but my chest keeps growing from it.

[csfb36]

12-14

Weight

Calves&Chest Workout

Standing Calf Raises 1st set--235lbs--7 reps 2nd set--235lbs--7 reps 3rd set--235lbs-- 7 reps

Seated Calf Raises 1st set--182.5lbs--6 reps 2nd set--182.5lbs--6 reps

B.B. Bench Press 1st set--230lbs--4 reps 2nd set--230lbs--4 reps 3rd set--230lbs--4 reps

Dips 1st set--90lbs--5 reps 2nd set--90--4 reps

D.B. Bench Press 1st set--85lbs--6 reps 2nd set--85lbs--6 reps

Feeling a bit sick but nuttin too bad just a lil cold hasnt really effected my last two workouts too much.

[csfb36]

12-15

Weight 186.4

Biceps&Triceps Workout

Tricep Rope Extension 1st set--172.5bs--6 reps 2nd set--172.5--5 reps

B.B. Curl 1st set--110lbs--5 reps 2nd set--110lbs--5reps

Overhead Tricep Extension 1st set--75bs--6reps 2nd set--75bs-repsps

Alternating D.B. Curl 1st set--45lbs--6 reps 2nd set--45lbs--5 reps

D.B. Kick Back 1st set--22.5lbs--6 reps

D.B. Hammer Curl 1st set--47.5lbs--5 reps

Refeed day today

mh9AXNtsoUY

[csfb36]

12-17

Weight 186.8

Legs&Forearms Workout

Leg Press First Set--465lbs--6 reps Second set--465lbs--5 reps--Third Set--465lbs--5 reps

B.B. Lunges First set--180lbs--6 reps Second set--180lbs--6 reps

Stiff Leg Deadlift First set--245lbs--6 reps Second sets--245lbs--6 reps

B.T.B Curls First Set--105lbs--8 reps Second set--105lbs 7 reps Third set--105lbs--7 reps

Reverse B.B. Preacher Curls First set--40bs--7 reps Second set--40lbs--7 reps

Looked so much better today after that refeed yesterday.

[csfb36]

12-18

weight 186.8

Shoulders&Ab's Workout

Seated B.B. Press 1st set--165lbs-6 reps 2nd set--165lbs--5 reps 3rd set--165lbs--4 reps

Lying D.B. Lateral Raise 1st set--27.5lbs--5 reps 2nd set--27.5lbs--5 reps 3rd set-- 27.5lbs--4 reps

D.B. Rear Delt Raise 1st set--35lbs--6 reps 2nd set--35lbs--6 reps 3rd set--35lbs--4 reps

Decline Crunches 1st set--40lbs--12 reps 2nd set--40lbs--12 reps 3rd set--40lbs--12 reps

Cable Crunches 1st set--155bs--12 reps 2nd set--155lbs--10 reps

[csfb36]

12-18

Weight 186.6

Treadmill 31 min 7.5 incline, speed 3

[csfb36]

12-19

Weight 186.6

Treadmill 32 min 7.5 incline, speed 3

[csfb36]

12-20

Weight 185.2

Back Traps workout

Pullups 1st set--37.5bs--5reps 2nd set--37.5lbs--4reps 3rd set--37.5lbs--4reps

V-bar Pulldowns 1st set--170lbs--6reps 2nd set--170lbs--5 reps

T-bar Rows 1st set--170lbs--6reps 2nd set--170lbs--6 reps

Deadlifts 1st set--450lbs--5reps 2nd set--450lbs--4 reps 3rd set--450lb--4 reps

Shrugs 1st set--305lbs--6 reps

[csfb36]

12-21

Weight 186.2

Calves&Chest Workout

Standing Calf Raises 1st set--240lbs--8 reps 2nd set--240bs--8 reps 3rd set--240lbs-- 7 reps

Seated Calf Raises 1st set--182.5lbs--6 reps 2nd set--182.5lbs--6 reps

B.B. Bench Press 1st set--230lbs--4 reps 2nd set--230lbs--3 reps 3rd set--225lbs--4 reps

Dips 1st set--92.5lbs--4 reps 2nd set--92.5--5 reps

D.B. Bench Press 1st set--87.5lbs--6 reps 2nd set--87.5lbs--5 reps

Refeed day today

[csfb36]

12-22

Weight 188.6

Biceps&Triceps Workout

Tricep Rope Extension 1st set--175bs--6 reps 2nd set--175--5 reps

B.B. Curl 1st set--110lbs--6 reps 2nd set--110lbs--6reps

Overhead Tricep Extension 1st set--75bs--6reps 2nd set--75bs-5reps

Alternating D.B. Curl 1st set--47.5lbs--6 reps 2nd set--47.5lbs--5 reps

D.B. Kick Back 1st set--25lbs--6 reps

D.B. Hammer Curl 1st set--50lbs--3 reps

[csfb36]

[QUOTE=csfb36;595189723]12-23

Weight 187.4

Legs&Forearms Workout

Squats First set--380lbs--6 reps Second set--380lbs--4 reps Third set--380lbs--4 reps

B.B. Lunges First set--185bs--6 reps Second set--185lbs--6 reps

Stiff Leg Deadlift First set--255lbs--6 reps Second sets--255lbs--6 reps

B.T.B Curls First Set--110lbs--10 reps Second set--105lbs 8 reps Third set--105lbs--8 reps

Reverse B.B. Preacher Curls First set--45bs--8 reps Second set--45lbs--8 reps

Felt good with squats today been doing some stretching which seems to have fixed my hip problem. Also decided to do my contest on may 7th instead as I think that will give me enough time to come in as lean as I want. Suprised that my legs are starting to come in as quick as they are the past week or so.

[csfb36]

12-24

weight 186.8

Shoulders&Ab's Workout

Seated B.B. Press 1st set--165lbs-6 reps 2nd set--165lbs--6 reps 3rd set--165lbs--5 reps

D.B. Lateral Raise 1st set--30lbs--6 reps 2nd set--30lbs--6 reps 3rd set-- 30bs--6 reps

D.B. Rear Delt Raise 1st set--35lbs--6 reps 2nd set--35lbs--6 reps 3rd set--35lbs--6 reps

Decline Crunches 1st set--40lbs--12 reps 2nd set--40lbs--12 reps 3rd set--40lbs--10 reps

Cable Crunches 1st set--155bs--12 reps 2nd set--155lbs--12

[mileseperez]

you stick to the 4-6 rep range ? just curious i use to follow a max ot workout stlye and they stick between 4-6 reps

[csfb36]

12-27

Weight 189

Back Traps workout

Pullups 1st set--35bs--5reps 2nd set--35lbs--4reps 3rd set--35lbs--4reps

V-bar Pulldowns 1st set--170lbs--6reps 2nd set--170lbs--6 reps

Supported T-bar Rows 1st set--90lbs--6reps 2nd set--90lbs--6 reps

Deadlifts 1st set--455lbs--4reps 2nd set--455lbs--4 reps 3rd set--455lb--4 reps

Shrugs 1st set--315lbs--6 reps

Weight is still up a bit from Christmas but on a positive note I hit my old pr on deadlifts for 3x4

[csfb36]

you stick to the 4-6 rep range ? just curious i use to follow a max ot workout stlye and they stick between 4-6 reps

Yeah on everything but calves which they recomend 6-8 and abs 10-12

[deltpecx]

What competition are you entering in April?

[csfb36]

What competition are you entering in April?

Ive decided to do the NGA Heart of America Natural Classic Bodybuilding which is on may 7th. I think I can come in with the conditioning I want by then with the extra month.

[csfb36]

12-28

Weight 186.8

Calves&Chest Workout

Standing Calf Raises 1st set--245lbs--8 reps 2nd set--245bs--8 reps 3rd set--245lbs-- 7 reps

Seated Calf Raises 1st set--180lbs--8 reps 2nd set--180lbs--6 reps

B.B. Bench Press 1st set--225lbs--4 reps 2nd set--225lbs--4 reps

Dips 1st set--92.5lbs--4 reps 2nd set--92.5--4 reps

D.B. Bench Press 1st set--90--6 reps 2nd set--90lbs--5 reps 3rdset--90lbs--5 reps

[csfb36]

12-30

Weight 185

Legs&Forearms Workout

Squats First set--375lbs--4 reps Second set--375lbs--4 reps Third set--375lbs--4 reps

B.B. Lunges First set--190lbs--6 reps Second set--190lbs--6 reps

Stiff Leg Deadlift First set--255lbs--6 reps Second sets--255lbs--6 reps

B.T.B Curls First Set--115lbs--8 reps Second set--115lbs 7 reps Third set--115lbs--5 reps

Reverse B.B. Preacher Curls First set--50bs--7 reps Second set--50lbs--7 reps

Refeed

[csfb36]

12-31

weight 188

Shoulders&Ab's Workout

Seated B.B. Press 1st set--170lbs-6 reps 2nd set--170lbs--5 reps 3rd set--170lbs--4 reps

Laying D.B. Lateral Raise 1st set--30lbs--5 reps 2nd set--25lbs--6 reps 3rd set-- 25bs--6 reps

D.B. Rear Delt Raise 1st set--30lbs--6 reps 2nd set--30lbs--6 reps 3rd set--30lbs--6 reps

Decline Crunches 1st set--45lbs--12 reps 2nd set--45lbs--12 reps 3rd set--45lbs--10 reps

Cable Crunches 1st set--155bs--12 reps 2nd set--155lbs--12 reps 3rd set--155lbs--10 reps

[csfb36]

12-29

Biceps&Triceps Workout

Reverse Pushdown 1st set--90lbs--6 reps 2nd set--90lbs--5 reps

B.B. Curl 1st set--115lbs--3 reps 2nd set--105lbs--4reps

Overhead Tricep Extension 1st set--75bs--6reps 2nd set--75bs-6reps

Alternating D.B. Curl 1st set--50lbs--6 reps 2nd set--50lbs--5 reps

D.B. Kick Back 1st set--30lbs--6 reps

D.B. Hammer Curl 1st set--45lbs--4 reps

[48Volts]

So what kind of diet are you following? Are kcals still at 2750? I would appreciate some input.

Good luck.

[csfb36]

So what kind of diet are you following? Are kcals still at 2750? I would appreciate some input.

Good luck.

No i wish im at 2300cals 230/210/60 p/c/f right now with refeeds about every 6 or 7 days.

[csfb36]

1-3

Weight 185

Back Traps workout

V-bar Pullups 1st set--35bs--6reps 2nd set--35lbs--5reps 3rd set--35lbs--5reps

Barbell Row 1st set--185lbs--6reps 2nd set--185lbs--6 reps

Iso lateral Hammer Strength Low Row 1st set--135lbs--6reps 2nd set--135lbs--6 reps

Rack Pulls 1st set--495lbs--5reps 2nd set--495lbs--5 reps 3rd set--495lb--4 reps

Behind the Back Smith Machine Shrugs 1st set--315lbs--6 reps

[deltpecx]

How are you doing with your posing?

[csfb36]

How are you doing with your posing?

Im practing at least a half hour a day im going to probably record a video this week.

[csfb36]

1-4

Weight 184.8

Calves&Chest Workout

Leg Press Calf Raises 1st set--360lbs--8 reps 2nd set--360bs--8 reps 3rd set--360lbs-- 7 reps

Seated Calf Raises 1st set--185lbs--7 reps 2nd set--185lbs--5 reps

Dips 1st set--100lbs--3 reps 2nd set--90--4 reps

Hammer Strength Bench press 1st set--160lbs--6 reps 2nd set--160lbs--5 reps

D.B. Bench Press 1st set--90--6 reps 2nd set--90lbs--4 reps

Joined a new gym last week and everything is better about this gym except one thing there is only one place to do dips and it sucks because it is impossible to lean forward so im going to replace dips with flat bench probably.

[csfb36]

Some back pics from today

http://i1224.photobucket.com/albums/ee369/fsmonster33/1-4-4.jpg

http://i1224.photobucket.com/albums/ee369/fsmonster33/1-4-1.jpg

http://i1224.photobucket.com/albums/ee369/fsmonster33/1-4-2.jpg

http://i1224.photobucket.com/albums/ee369/fsmonster33/1-4-6.jpg

http://i1224.photobucket.com/albums/ee369/fsmonster33/1-4-7.jpg

http://i1224.photobucket.com/albums/ee369/fsmonster33/1-4-3.jpg

[csfb36]

1-6

Weight 182.6

Biceps&Triceps Workout

Tricep Rope Pushdown 1st set--130bs--6 reps 2nd set--130lbs--6 reps

Alternating Dumbell Curl 1st set--55lbs--4 reps 2nd set--55lbs--4reps

Overhead Tricep Extension 1st set--85bs--4reps 2nd set--85bs-4reps

Spider Curl 1st set--75lbs--6 reps 2nd set--75lbs--6 reps

Reverse One Arm Pushdown 1st set--60lbs--6 reps

Incline Dumbell Curl 1st set--35lbs--5 reps

[csfb36]

hcnHZl9b0L0

h4LfC5A17eY

[csfb36]

1-7

Weight 180.22

Legs&Forearms Workout

Front Squats First set--285lbs--5 reps Second set--285lbs--4 reps

Leg Press First set--450lbs--6 reps Second set--450lbs--6 reps

Romanian Deadlift First set--265lbs--6 reps Second sets--265lbs--6 reps

Hamstring Curls First Set--130lbs--6 reps Second Set--130lbs--5 Reps

Barbell Wrist Curl First Set--55lbs--8 reps Second set--55lbs 8 reps

Reverse Wrist Curls First set--15bs--8 reps Second set--15lbs--8 reps

[csfb36]

1-7

Weight 180.8

Shoulders&Ab's Workout

Hanging Leg Raises 1st set--0lbs--11 reps 2nd set--0lbs--9 reps 3rd set--0lbs--9 reps

Cable Crunches 1st set--140bs--11 reps 2nd set--140lbs--9 reps

Lying Side Dumbell Press 1st set--60lbs--5 reps 2nd set--60lbs--6 reps 3rd set-- 60lbs--6 reps

Leaning Dumbell Lateral Raise 1st set--25lbs--5 reps 2nd set--25lbs--5 reps

Reverse Cable Flys 1st Set--40lbs--6 reps-- 2nd set--40lbs--6reps 3rd set--40lbs--6 reps

Seated Behind the Neck Smith Machine Press 1st set--130lbs-5 reps 2nd set--130lbs--5reps

[deltpecx]

Are you using a video or person to help with your posing?

Are you practicing the mandatory poses?

[csfb36]

Are you using a video or person to help with your posing?

Are you practicing the mandatory poses?

Im more using the videos right now too track my progress as I have no camera but i am practicing the mandatory poses. I am attempting to look for someone to hire online or classes in person. Do you have any recomendation for online coaches or something of the sort.

[csfb36]

1-8

Weight 182

cardio 45 min incline walk



uC4XmtgmpmE

Any tips on my attemt at the mandatory back poses would be really helpful.

[csfb36]

1-9

Weight 182.4

Back Traps workout

Barbell Row 1st set--190lbs--6reps 2nd set--190lbs--6 reps

V-bar Pullups 1st set--37.5bs--6reps 2nd set--37.5lbs--5reps

Iso lateral Hammer Strength Low Row 1st set--145lbs--6reps 2nd set--145lbs--6 reps

Rack Pulls 1st set--505lbs--4reps 2nd set--505lbs--4 reps

Smith Machine Haney Shrugs 1st set--225lbs--6 reps
Refeed

[csfb36]

1-11

Weight 182.8

Calves&Chest Workout

Leg Press Calf Raises 1st set--370lbs--8 reps 2nd set--370bs--8 reps 3rd set--370lbs-- 7 reps

Seated Calf Raises 1st set--185lbs--7 reps 2nd set--185lbs--6 reps

Barbell Bench Press 1st set--235lbs--5 reps 2nd Set--235lbs--4 reps 3rd Set--235lbs--4 reps

Incline Dumbell Bench 1st--set--90lbs--6 reps 2nd set--90lbs--5 reps

Hammer Strength Bench press 1st set--200lbs--7 reps 2nd set--200lbs--5 reps

[csfb36]

Weight 182.8

Cardio: 16 min treadmill max-ot cardio

[csfb36]

1-13

Weight 182.0

Biceps&Triceps Workout

Tricep Rope Pushdown 1st set--140lbs--6 reps 2nd set--140lbs--6 reps

Alternating Dumbell Curl 1st set--55lbs--5 reps 2nd set--55lbs--5 reps

Overhead Tricep Extension 1st set--85bs--5reps 2nd set--85bs-5reps

Spider Curl 1st set--80lbs--6 reps 2nd set--80lbs--4 reps

Reverse One Arm Pushdown 1st set--65lbs--4 reps

Incline Dumbell Curl 1st set--37.5lbs--5 reps

[csfb36]

1-13

Weight 182.2

Legs&Forearms Workout

Front Squats First set--290lbs--4 reps Second set--285lbs--3 reps

Leg Press First set--460lbs--6 reps Second set--460lbs--6 reps

Romanian Deadlift First set--275lbs--6 reps Second sets--285lbs--6 reps

Hamstring Curls First Set--130lbs--6 reps Second Set--130lbs--5 Reps

Barbell Wrist Curl First Set--60lbs--8 reps Second set--60lbs 8 reps Third set--60lbs 8 reps

Reverse Wrist Curls First set--17.5bs--8 reps Second set--17.5lbs--8 reps

[CHRIS925]

Nice work man! You're logging and keeping track of things as well as working hard and taking the extra step in getting on stage for the first time.. I DEFINITELY see progress in those vids... Get those poses down and keep workin' hard! I'll be doing my first prep a little later this year as well. Good job & good luck brah!

[csfb36]

Nice work man! You're logging and keeping track of things as well as working hard and taking the extra step in getting on stage for the first time.. I DEFINITELY see progress in those vids... Get those poses down and keep workin' hard! I'll be doing my first prep a little later this year as well. Good job & good luck brah!

thank you and good luck with your future comp

[csfb36]

1-14

Weight 180.8

Shoulders&Ab's Workout

Hanging Leg Raises 1st set--0lbs--10 reps 2nd set--0lbs--10 reps 3rd set--0lbs--10 reps

Cable Crunches 1st set--140bs--12 reps 2nd set--140lbs--12 reps 3rd set--140lbs--12 reps

Lying Side Dumbell Press 1st set--65lbs--6 reps 2nd set--65lbs--6 reps 3rd set-- 65lbs--5 reps

Leaning Dumbell Lateral Raise 1st set--25lbs--7 reps 2nd set--25lbs--7 reps

Reverse Cable Flys 1st Set--40lbs--7 reps-- 2nd set--40lbs--7 reps 3rd set--40lbs--7 reps

Seated Behind the Neck Smith Machine Press 1st set--135lbs-5 reps 2nd set--135lbs--4 reps

[csfb36]

1-16

Weight 179.8

Cardio 30 min incline walk




1-17

Weight 180.8

Back Traps workout

Barbell Row 1st set--195lbs--6reps 2nd set--195lbs--6 reps

V-bar Pullups 1st set--40bs--5reps 2nd set--40lbs--5reps

Iso lateral Hammer Strength Low Row 1st set--150bs--6reps 2nd set--150lbs--6 reps

Rack Pulls 1st set--505lbs--3reps 2nd set--505lbs--2 reps

Smith Machine Haney Shrugs 1st set--185lbs--4 reps

Didint have straps today so my grip failed on the rack pulls or I would have done more.

[csfb36]

1-18

Weight 180.2

Calves&Chest Workout

Leg Press Calf Raises 1st set--380lbs--8 reps 2nd set--380bs--7 reps 3rd set--380lbs-- 6 reps

Seated Calf Raises 1st set--185lbs--7 reps 2nd set--185lbs--6 reps

Dips 1st set--90lbs--5 reps 2nd Set--90lbs--4 reps 3rd Set--90lbs--3 reps

Incline Dumbell Bench 1st--set--90lbs--7 reps 2nd set--90lbs--6 reps

Hammer Strength Bench press 1st set--210lbs--7 reps 2nd set--210lbs--5 reps

[csfb36]

1-19
Weight 179.2



1-20

Weight 180.2

Biceps&Triceps Workout

Tricep Rope Pushdown 1st set--142.5bs--6 reps 2nd set--142.5lbs--6 reps

Alternating Dumbell Curl 1st set--55lbs--6 reps 2nd set--55lbs--5 reps

Overhead Tricep Extension 1st set--85bs--6reps 2nd set--85bs-4reps

Spider Curl 1st set--80lbs--6 reps 2nd set--80lbs--5 reps

Reverse One Arm Pushdown 1st set--65lbs--6 reps

Incline Dumbell Curl 1st set--37.5lbs--6 reps

[proud_polack]

I'm a bit late but I'll be following this. What's your macro breakdown and calorie count look like?

[csfb36]

I'm a bit late but I'll be following this. What's your macro breakdown and calorie count look like?

cool I was just about to start putting in my macros but ive kept forgetting to get started on it.

[csfb36]

1-21

Legs&Forearms Workout

Front Squats First set--290lbs--4 reps Second set--290lbs--3 reps

Leg Press First set--470lbs--6 reps Second set--470lbs--6 reps

Romanian Deadlift First set--285lbs--6 reps Second sets--285lbs--6 reps

Hamstring Curls First Set--145lbs--5 reps Second Set--130lbs--4 Reps

Barbell Wrist Curl First Set--65lbs--8 reps Second set--65lbs 8 reps Third set--65lbs 7 reps

Reverse Wrist Curls First set--20lbs--8 reps Second set--20lbs--8 reps

Weight 180.2

----------Cals--------- F--------C---------P
Macros 2539.64//////24.89/////410.28/////175.32

[csfb36]

1-22

Shoulders&Ab's Workout

Hanging Leg Raises 1st set--0lbs--11 reps 2nd set--0lbs--11 reps 3rd set--0lbs--10 reps

Cable Crunches 1st set--140bs--13 reps 2nd set--140lbs--11 reps 3rd set--140lbs--11 reps

Lying Side Dumbell Press 1st set--70lbs--6 reps 2nd set--70lbs--5 reps 3rd set-- 70lbs--5 reps

Leaning Dumbell Lateral Raise 1st set--30lbs--4 reps 2nd set--30lbs--4 reps

Reverse Cable Flys 1st Set--50lbs--7 reps-- 2nd set--50lbs--6 reps 3rd set--50lbs--6 reps

Seated Behind the Neck Smith Machine Press 1st set--135lbs-5 reps 2nd set--135lbs--5 reps

Weight 178.0

----------Cals--------- F--------C---------P
Macros 2147/////////////59////////185/////////213

[csfb36]

1-23

32.5 minutes incline treadmill

Weight 177.8

Macros I was off today on macros

[MWheatley]

Hey man, lots of strong lifts and great exercise selection. Where at in IL are you from? Also, when do you plan to compete?

[csfb36]

Hey man, lots of strong lifts and great exercise selection. Where at in IL are you from? Also, when do you plan to compete?

Thx! im in orland park and im planning on competing on may 7th but i really just have no idea if Im going to be ready or not in time even though weight loss is coming pretty easy so far.

[MWheatley]

Thx! im in orland park and im planning on competing on may 7th but i really just have no idea if Im going to be ready or not in time even though weight loss is coming pretty easy so far.

Good stuff - keep the momentum going if its working.

Oh no sh!t, im in mokena. What gym do you train at?

[csfb36]

Good stuff - keep the momentum going if its working.

Oh no sh!t, im in mokena. What gym do you train at?

Sportsplex on 159th and wolf and then sometimes at my college gym.

[proud_polack]

Macros and lifts look pretty good. Only thing I might change is upping fat a little bit (maybe go up to 40-60 grams instead of the 20. Drop carbs enough to adjust for the change). Fats are important for hormone production and even vascularity. Protein intake looks good for your weight as well.

[csfb36]

1-25

Back Traps workout

Barbell Row 1st set--195lbs--6reps 2nd set--195lbs--6 reps

V-bar Pullups 1st set--42.lbs--5reps 2nd set--42.5lbs--5reps

Iso lateral Hammer Strength Low Row 1st set--155bs--6reps 2nd set--155lbs--6 reps

Rack Pulls 1st set--505lbs--5reps 2nd set--505lbs--4 reps

Smith Machine Haney Shrugs 1st set--195lbs--5 reps

Didint have straps today so my grip failed on the rack pulls or I would have done more.

Weight 183.2


----------Cals--------- F--------C---------P
Macros 2148/////////////62////////197/////////214

[csfb36]

Macros and lifts look pretty good. Only thing I might change is upping fat a little bit (maybe go up to 40-60 grams instead of the 20. Drop carbs enough to adjust for the change). Fats are important for hormone production and even vascularity. Protein intake looks good for your weight as well.

Thx for the advice but you probably saw my refeed day my fats are usually 60 grams I drop it to 20ish on refeed days.

[proud_polack]

Oops. Then solid refeed numbers. Looked back through your progress to date, everything looks pretty good. Do you have a target weight or just tracking appearance progression? My opinion-appearance>numbers. No one knows your exact weight, body fat, etc., but they will see how shredded, built, and symmetrical you are. Although the scale gives a little more definitive progress than checking yourself out in the mirror every morning

[csfb36]

Oops. Then solid refeed numbers. Looked back through your progress to date, everything looks pretty good. Do you have a target weight or just tracking appearance progression? My opinion-appearance>numbers. No one knows your exact weight, body fat, etc., but they will see how shredded, built, and symmetrical you are. Although the scale gives a little more definitive progress than checking yourself out in the mirror every morning

Well I can see myself getting leaner in the mirror but Im thinking im guna have to get to around 160-165 which would put me at about 1 pound a week so not too bad.

[csfb36]

1-26

Weight 181

Calves&Chest Workout

Leg Press Calf Raises 1st set--400lbs--7 reps 2nd set--400lbs--6 reps 3rd set--400lbs-- 6 reps

Seated Calf Raises 1st set--190lbs--7 reps 2nd set--190lbs--6 reps

Dips 1st set--70lbs--6 reps 2nd Set--70lbs--5 reps 3rd Set--70lbs--4 reps

Incline Dumbell Bench 1st--set--95lbs--5 reps 2nd set--95lbs--4 reps

Hammer Strength Bench press 1st set--220bs--5 reps 2nd set--220lbs--4 reps

Looked ****ing so much better today than I have all prep which was two days ater overeating so im upping the refeed numbers

[csfb36]

1-26

Weight 180


1-27
Weight 180.2

Biceps&Triceps Workout

Tricep Rope Pushdown 1st set--70lbs--6 reps 2nd set--70lbs--6 reps

Alternating Dumbell Curl 1st set--55lbs--5 reps 2nd set--55lbs--4 reps

Overhead Tricep Extension 1st set--90bs--5reps 2nd set--90bs-5reps

Spider Curl 1st set--85lbs--5 reps 2nd set--85lbs--3 reps

Reverse One Arm Pushdown 1st set--70lbs--6 reps

Incline Dumbell Curl 1st set--40lbs--3 reps

[csfb36]

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/01/27/335425/progresspic/1d1676314a744241b45a595176f54ba8.jpg

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/01/27/335425/progresspic/3a1413bc45ec41619da4af4e3d1802d9.jpg

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/01/27/335425/progresspic/9aea1f399fb9478cba49f94a7067f396.jpg

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/01/27/335425/progresspic/14e1646e78614a5f9a762e5129c6b3ac.jpg


Pics are from today

[zcholla]

uC4XmtgmpmE

Any tips on my attemt at the mandatory back poses would be really helpful.

Thought i would toss in some things that i noticed. I been lurking a little so thought id drop in and off up some help too :)

On the rear Lat spead the one thing i notice is that your pull your Elbows forward way too much. When doing that you also pull the lats forward. You want them to be as Wide as possible during this pose. Try widening your elbows at to their widest point and really concentrate and spreading your lats, Think Wide. Once you have this you can lean back just a tad, it can help cast shadows and show cuts. You sort of seem to be leaning forward (not sure if its camera angle) But it can really pull width and thickness out of your back as well as cast all light on there and hide definition (not good)
Anyway keep up the hard work man and pretty impressive job so far.

[csfb36]

thx ill try that cuz i notice some times i hit it really good and other times it looks really bad.

[zcholla]

thx ill try that cuz i notice some times i hit it really good and other times it looks really bad.

This is pretty common, its a muscle memory thing. My first year on stage my posing was so horrible, now that i look back its almost embarrassing and would be if I wasnt a Rook. Just keep practicing and filming. My advice is to check out some posing from others, find ones you like and that look good and compare yourself to those.

[proud_polack]

Progress looks good. Keep at it

[iliftpesos]

in and following

[csfb36]

1-28

Legs&Forearms Workout

Front Squats First set--300lbs--5 reps Second set--290lbs--4 reps

Leg Press First set--480lbs--6 reps Second set--480lbs--6 reps

Romanian Deadlift First set--2955lbs--6 reps Second sets--295lbs--6 reps

Hamstring Curls First Set--145lbs--5 reps Second Set--145lbs--4 Reps

Barbell Wrist Curl First Set--65lbs--8 reps Second set--65lbs 8 reps Third set--65lbs 8 reps

Reverse Wrist Curls First set--20lbs--10 reps Second set--20lbs--10 reps

Weight 177.4

[csfb36]

Progress looks good. Keep at it


in and following

thx can use all the help I can get.

[csfb36]

1-29

Shoulders&Ab's Workout

Hanging Leg Raises 1st set--0lbs--12 reps 2nd set--0lbs--11 reps 3rd set--0lbs--11 reps

Cable Crunches 1st set--160bs--8 reps 2nd set--140lbs--8 reps 3rd set--140lbs--8 reps

Lying Side Dumbell Press 1st set--75lbs--6 reps 2nd set--70lbs--6 reps 3rd set-- 70lbs--5 reps

Leaning Dumbell Lateral Raise 1st set--30lbs--5 reps 2nd set--25lbs--6 reps

Reverse Cable Flys 1st Set--50lbs--7 reps-- 2nd set--50lbs--6 reps 3rd set--50lbs--6 reps

Seated Behind the Neck Smith Machine Press 1st set--130lbs-6 reps 2nd set--135lbs--6 reps

Weight 177.4

----------Cals--------- F--------C---------P
Macros 2250/////////////48////////225/////////225

[csfb36]

2-1

Back Traps workout

Neutral grip shrugs 1st set--140lbs--12reps 2nd set--140lbs--12 reps

Assisted pullups 1st set--/-50lbs--10reps 2nd set--/-50lbs--10reps

T-Bar Row Machine 1st set--45lbs--10reps 2nd set--45lbs--10 reps

Reverse Hyper 1st set--20lbs--12reps 2nd set--20lbs--12 reps


Weight 177


Deload week and start of new max-ot routine

[csfb36]

2-8

Back Traps workout

Deadlifts 1st set--475lbs--4reps 2nd set--455lbs--2 reps

Hammer Strength Shrugs 1st set--360lbs--6reps 2nd set--360lbs--4 reps

Pullups 1st set--40lbs--5reps 2nd set--40lbs--4reps

Hammer Strength High Row 1st set--135lbs--4reps 2nd set--125lbs--4reps

T-Bar Row Machine 1st set--90lbs--5reps 2nd set--80lbs--5 reps

[csfb36]

2-6

Weight 173.8

2-7

Shoulders&Ab's Workout

Cable Crunches 1st set--160bs--9 reps 2nd set--160lbs--9 reps 3rd set--160lbs--8 reps

Hanging Leg Raises 1st set--0lbs--12 reps 2nd set--0lbs--9 reps

Dumbell Press 1st set--65lbs--6 reps 2nd set--65lbs--6 reps

Leaning Cable Lateral Raise 1st set--20lbs--6 reps 2nd set--20lbs--6 reps 3rd set---20lbs--6 reps

Seated lateral raise machine 1st Set--80lbs--7 reps-- 2nd set--80lbs--6 reps

Face Pulls 1st set--80lbs-6 reps 2nd set--80lbs--6 reps 3rd set--80lbs--6 reps

Weight 176.0

[csfb36]

2-10

Calves&Chest Workout

Seated Calf Raises 1st set--190lbs--7 reps 2nd set--190lbs--6 reps 3rd set--190lbs-- 6 reps

Leg Press Calf Raises 1st set--400lbs--7 reps 2nd set--400lbs--6 reps

Incline Barbell Bench 1st set--215lbs--4 reps 2nd set--205lbs--4 reps

Incline Dumbell Bench 1st--set--95lbs--4 reps 2nd set--90bs--4 reps

Hammer Strength Bench press 1st set--220bs--5 reps 2nd set--220lbs--4 reps 3rd set--220lbs-- 4 reps

Calories 2100
Cardio- 400 cals treadmill

[deltpecx]

You're putting in the work and it looks as if your weight is steadily dropping.

How's the posing practice going?

[csfb36]

You're putting in the work and it looks as if your weight is steadily dropping.

How's the posing practice going?

I've been swamped with working out, school and work Im still practicing about 15 minutes a day but not as much as I would like to be.

[csfb36]

2-11

Legs&Forearms Workout

Squats First set--365lbs--3 reps Second set--335lbs--4 reps Third set--335lbs--4 reps

Leg Press First set--405lbs--6 reps

Romanian Deadlift First set--295lbs--6 reps

Hamstring Curls First Set--135lbs--6 reps Second Set--135lbs--6 Reps Third Set--135lbs--5 reps

Reverse Preacher Curl First Set--55lbs--6 reps Second Set--45lbs--8 reps

Barbell Wrist Curl First Set--70lbs--10 reps Second set--70lbs 8 reps

Reverse Dumbell Wrist Curls First set--12lbs--12 reps Second set--12lbs--12 reps

Weight 176.8

Cardio 16 min hiit eliptical

Im going to be alot more strict with my diet as ive slipped up a couple of times in the last few weeks. Im going to be at 2100 calories with 225 grams protein 165 grams carbs and 60 grams fat. Refeeds will be on fridays which I consider my hardest day of training. On refeed days Ill multiply carbs by 2.5 Will have progress pics every tuesday and macros daily from now on to hold myself more accountable.

[csfb36]

2-13

Biceps&Triceps Workout

Tricep Pushdown 1st set--200lbs--5 reps 2nd set--200lbs--4 reps

Alternating Dumbell Curl 1st set--50lbs--5 reps 2nd set--50lbs--4 reps

Dips 1st set--45lbs--6reps 2nd set--45lbs-6reps

E.Z. Bar Curl 1st set--80lbs--7 reps 2nd set--80lbs--6 reps

Overhead Rope Extension 1st set--100lbs--6 reps

Cable Curl 1st set--100lbs--6 reps

Weight

Cardio 400 calories treadmil

Calories---Fat-----Carbs------Fiber-----Protein
2094.64---58.81---176.35-----30.82-----230.7

Think the macros arnt adding up because of the fiber but I hit calories so not really concerned.

[proud_polack]

How many more weeks? How's your progress going?

[csfb36]

2-13

12 min hiit
Calories 2750

2-14

Shoulders&Ab's Workout

Weighted Crunches 1st set--20bs--10 reps 2nd set--20lbs--9 reps

Hanging Leg Raises 1st set--0lbs--12 reps 2nd set--0lbs--12 reps Third Set--0lbs--9 reps

Dumbell Press 1st set--70lbs--6 reps 2nd set--70lbs--6 reps

Cable Lateral Raise 1st set--25lbs--7 reps 2nd set--25lbs--6 reps 3rd set---25lbs--6 reps

Leaning Lateral Raise 1st Set--22.5lbs--6 reps-- 2nd set--22.5lbs--6 reps Third Set--22.5lbs--6 reps

Face Pulls 1st set--82.5lbs-6 reps 2nd set--82.5lbs--6 reps 3rd set--82.5lbs--6 reps

Weight 180

Calories---Fat-----Carbs------Fiber-----Protein
1764---60--------88----------33.3-----------235

[csfb36]

How many more weeks? How's your progress going?

Progress is going pretty good will have pics tommorow and im a little under 11 weeks.

[csfb36]

2-15

Back Traps workout

Deadlifts 1st set--455lbs--4reps 2nd set--455lbs--4 reps

Haney Shrugs 1st set--190lbs--6reps 2nd set--190lbs--6 reps

Pullups 1st set--35lbs--4reps 2nd set--35lbs--4reps

Pullover Machine 1st set--100lbs--6reps 2nd set--100lbs--6reps

T-Bar Row Machine 1st set--90lbs--6reps 2nd set--90lbs--5 reps

Weight 177.8

[csfb36]

2-20

Biceps&Triceps Workout

Tricep Pushdown 1st set--220lbs--4 reps 2nd set--200lbs--5 reps

Alternating Dumbell Curl 1st set--50lbs--5 reps 2nd set--50lbs--4 reps

Close Grip Bench Press 1st set--185lbs--5reps 2nd set--185lbs-5reps

E.Z. Bar Curl 1st set--85lbs--6 reps 2nd set--85lbs--6 reps

Overhead Rope Extension 1st set--120lbs--6 reps

Cable Curl 1st set--110lbs--7 reps

[csfb36]

2-19

Legs&Forearms Workout

Squats First set--340lbs--5 reps Second set--340lbs--4 reps Third set--340lbs--4 reps

Leg Press First set--500lbs--5 reps

Romanian Deadlift First set--305lbs--6 reps

Hamstring Curls First Set--135lbs--4 reps Second Set--115lbs--4 Reps Third Set--115lbs--4 reps

Reverse Preacher Curl First Set--50lbs--10 reps Second Set--50lbs--8 reps

Barbell Wrist Curl First Set--75lbs--10 reps Second set--75lbs--8reps

Reverse Dumbell Wrist Curls First set--15lbs--12 reps Second set--15lbs--12 reps

[csfb36]

2-18

Calves&Chest Workout

Seated Calf Raises 1st set--190lbs--8 reps 2nd set--190lbs--6 reps 3rd set--190lbs-- 6 reps

Leg Press Calf Raises 1st set--400lbs--7 reps 2nd set--400lbs--6 reps

Incline Barbell Bench 1st set--215lbs--4 reps 2nd set--215lbs--4 reps

Incline Dumbell Bench 1st--set--90lbs--6 reps 2nd set--90bs--5 reps

Dips 1st set--60lbs--6 reps 2nd set--60lbs--5 reps 3rd set--60lbs-- 4 reps

[csfb36]

2-21

Shoulders&Ab's Workout

Weighted Crunches 1st set--20bs--10 reps 2nd set--20lbs--9 reps

Hanging Leg Raises 1st set--0lbs--12 reps 2nd set--0lbs--12 reps Third Set--0lbs--11 reps

Dumbell Press 1st set--70lbs--8 reps 2nd set--70lbs--7 reps

Cable Lateral Raise 1st set--30lbs--7 reps 2nd set--30lbs--4 reps 3rd set---30lbs--4 reps

Leaning Lateral Raise 1st Set--25lbs--6 reps-- 2nd set--25lbs--6 reps Third Set--25lbs--6 reps

Face Pulls 1st set--90lbs-6 reps 2nd set--90lbs--6 reps 3rd set--90lbs--6 reps

[csfb36]

2-22

Back Traps workout

Deadlifts 1st set--455lbs--2reps 2nd set--415lbs--5 reps

Haney Shrugs 1st set--195lbs--6reps 2nd set--195lbs--5 reps

Pullover Machine 1st set--110lbs--8reps 2nd set--110lbs--8reps

Pullups 1st set--35lbs--5reps 2nd set--35lbs--5reps

T-Bar Row Machine 1st set--95lbs--6reps 2nd set--95lbs--5 reps

[csfb36]

3-1

Back Traps workout

Deadlifts 1st set--425lbs--5reps 2nd set--425lbs--5 reps

Haney Shrugs 1st set--200lbs--5reps 2nd set--200bs--5 reps

Pullover Machine 1st set--120lbs--6reps 2nd set--120lbs--5reps

Pullups 1st set--37.5lbs--5reps 2nd set--357.5lbs--5reps

T-Bar Row Machine 1st set--97.5lbs--6reps 2nd set--97.5lbs--5 reps

[csfb36]

2-28

Shoulders&Ab's Workout

Weighted Crunches 1st set--25bs--8 reps 2nd set--20lbs--8 reps

Hanging Leg Raises 1st set--0lbs--12 reps 2nd set--0lbs--12 reps Third Set--0lbs--12 reps

Dumbell Press 1st set--72.5lbs--6 reps 2nd set--72.5lbs--6reps

Cable Lateral Raise 1st set--30lbs--6 reps 2nd set--30lbs--6 reps 3rd set---30lbs--6 reps

Leaning Lateral Raise 1st Set--25lbs--6 reps-- 2nd set--25lbs--6 reps Third Set--25lbs--6 reps

Face Pulls 1st set--92.5lbs-6 reps 2nd set--92.5lbs--6 reps 3rd set--92.5lbs--5 reps

[csfb36]

2-26

Biceps&Triceps Workout

Tricep Pushdown 1st set--220lbs--4 reps 2nd set--200lbs--6 reps

Alternating Dumbell Curl 1st set--50lbs--5 reps 2nd set--45lbs--5 reps

Close Grip Bench Press 1st set--190lbs--5reps 2nd set--190lbs-5reps

E.Z. Bar Curl 1st set--90lbs--6 reps 2nd set--90lbs--6 reps

Overhead Rope Extension 1st set--120lbs--6 reps

Cable Curl 1st set--120lbs--6 reps

[csfb36]

2-24

Calves&Chest Workout

Seated Calf Raises 1st set--190lbs--8 reps 2nd set--190lbs--6 reps 3rd set--190lbs-- 6 reps

Single Leg Press Calf Raises 1st set--130lbs--6 reps 2nd set--130lbs--6 reps

Incline Barbell Bench 1st set--215lbs--4 reps 2nd set--205lbs--4 reps

Incline Dumbell Bench 1st--set--92.5lbs--6 reps 2nd set--92.5bs--5 reps

Dips 1st set--65lbs--6 reps 2nd set--65lbs--5 reps 3rd set--65lbs-- 5 reps

[csfb36]

2-25

Legs&Forearms Workout

Squats First set--345lbs--6 reps Second set--345lbs--5 reps Third set--345lbs--4 reps

Leg Press First set--505lbs--6 reps

Romanian Deadlift First set--315lbs--6 reps Second Set--315lbs--6reps

Hamstring Curls First Set--135lbs--5 reps Second Set--135lbs--4 Reps

Reverse Preacher Curl First Set--55lbs--9 reps Second Set--55lbs--8 reps

Barbell Wrist Curl First Set--80lbs--10 reps Second set--80lbs--8reps

Reverse Dumbell Wrist Curls First set--15lbs--15 reps Second set--15lbs--15 reps

[deltpecx]

What are you about 5 weeks out now?

I see you're at 177 lbs. Are you looking shredded?