From 6 pack to 6 pac

[MochaBear]

Hey BB.com brethren.

I was finally convinced by a friend of mine and avid board member here, Blazed, to come and post my contest prep blog. I am aiming to do a show this coming April at a body weight of 189 pounds

Bit of back round info

I began working out at an early age, the age of 12 to be exact. Because I was a heavy kid I had growing pains and it was a cheap yet effective way to deal with it. From the first moment I grabbed a weight i was hooked.

Soon after this I began playing football, and I was a lineman so being big was a premium, So i lifted big and ate big. To the point where I played two years of varsity football at 280 pounds. This extra heft and work ethic helped me get a scholarship to play college ball.

Once in college I played football and began to play with a lot of beer cans as well. So between the booze, weights, and food I was quickly a 295 pound all conference offensive guard with personal best of a 675 pound Squat, 650 pound Deadlift, 435 pound bench press, 385 pound Incline, 345 pound Power clean. So to say I was a powerhouse was an understatement.

So once upon graduating I lowered my weight a tad to around 275 pounds, continued working out hard and drinking even harder. I was at the point where i would go to work come home, workout, then knock out a 12 pack of beer then wake up and go to work, on weekends it would be a case of beer.

Lets say the drinking had lead me to some good adventures, and some costly ones as well. So I settled down a bit, decided, hey let me lose weight, dieting for about 2 months and dropped to 260, took time off, got back to 265, dieted hard core once again and got as low as 240 pounds. Holidays came around and I got lazy with diet and weight crept back up

So this past February after the superbowl I wake up off my floor covered in chips and surrounded by empty Budweiser cans. Took a look in the mirror and did not like what I saw, stepped on the scale it was even worse, back to 265. So i decided time to take control of my life. Began to diet, then when I got around 245 I was thinking hey im going to do a show. So with some diet advice I managed to drop my weight all the way down to 205. But around the time serious prep was to begin I had to call it off because my work got hectic..

So I set my eyes on a new show this April. I am going to log all of my diet, and workouts here in this log and feel free to follow along, comment, question and critique.

[MochaBear]

Start out with Stats, Goal, Diet, Routine

As of now im 25 years old, will be 26 in two weeks, 6ft tall, 215 pounds, bf around the 13-15% range.

Goal: I have two goals. Show weight of 189 pounds and 4%, and a comfortable walk around weight of 200 pounds and 7-8%

Diet: I used low carb approach to drop the big weight, now im going a different approach wisely using carbs and proper timing as well as high protein. Diet guidelines come from Blazed himself

macros 300g carbs, 275 protein, sub 65g fat

Now when it comes to routine I dont have a set workout with set exercises, I just have set guidelines for movements and rep schemes

Basically 4 day a week plan with two conditioning days to be worked in by feel

4 days per week, two upper body, two lower body

[MochaBear]

Lets start with tonights Leg workout

1 and 1/2 rep olympic squats
225x3
245x3
265x3
275x3
295x3
315x3

Sumo Deadlifts
225x3
275x3
315x3
365x3
405x3
315x20 widowmaker, grueling

Leg Press w/ 2 200 pound bands
315x15
405x15
455x15
This is not a standard 45 degree leg press

Hyperextensions
bw+75 pound band x10 3 sets

Glute bridges
315x10 3 sets
365x10

Diet was spot on today, and food is already prepped for tomorrow so it will be spot on tomorrow as well

[Blazed]

Oh HAI!

This dude is a beast, if he gets the conditioning he needs he will do extremely well in natty BBing.

[MochaBear]

Here is tonights effort

Pullups
5x10

Incline Bench
225x5
245x5
265x5
275x5

Chest Supported DB Rows
90x8
100x5 4 sets

Cable Press
200x10
250x10 4 sets

Seated Row
225x10
275x10 3 sets

Dips
bw+80x6 4 sets

TRX Band Inverted Rows
bwx10 4 sets

done and done


Diet was good today, tad high on the fats than normal but stayed within guidelines...

[MochaBear]

Diet yesterday was good, had some junk in it but stayed within the guidelines for macros. So far this morning was good, turkey bacon, grits, and toast

[MochaBear]

Good workout today, killed it

Good Mornings
225x5
225x5
245x5
265x3

Olympic Squats
315x3
335x3
365x3
385x3
405x3 PR

RDL
225x5
245x5
275x5
295x5
315x5

Parking lot Lunges
135x20 3 sets

Decline Glute Ham Raises
4x8

Diet was good today as well, macros on point, have one more meal left for the night, good ole turkey meat and potatoes

[AccipiterQ]

I hope your creamy hamstrings aren't too sore. You'll need all the glute-force you can muster later on tonight

[MochaBear]

Ha ha ha, my hammys actually feel pretty good today

[MochaBear]

Good upper body session today set a few PR's for this body weight of sub 240, 215 to be exact

Pullups
5x10

Incline Bench Press (1 and 1/2 rep style)
225x3
235x3
245x3
255x3 PR tie
265x3 PR
275x3 PR new!!

T-Bar Rows
135x5
160x4
180x5
205x5
225x5
250x5
270x5 PR

Decline Bench Press (4/2/x tempo)
225x3
245x3
275x3
295x3 PR tie
315x3 PR new

DB Rows
150x8
170x8
200x5 2 sets PR

Incline Cable Press
225x10 3 sets

Cable Rows
180x10
250x5 3 sets

done and done

Diet was spot on again today, slight on the high side, but still within my numbers

38/300/274 f/c/p

[AccipiterQ]

Cock Sucks: 3x10 NEW PR!
Scrotal Gargles, Drop Set: 5,4,3,3 NEW PR!

[MochaBear]

Cock Sucks: 3x10 NEW PR!
Scrotal Gargles, Drop Set: 5,4,3,3 NEW PR!

dude, thats for my adult friend finder journal

[AccipiterQ]

I'm delivering your daily shipment of gay. You want it in the back like usual?

[MochaBear]

Where else would i want it?

[MochaBear]

Yesterday diet was good, not spot on, few hits and misses tad low on carbs, high on protein and fats, but i was invited to a brazilian meat buffet after my workout no way i could pass on that..lol

Workout was good

GPP

12 30yd sled pushes

50 Tire flips

100 sledgehammer swings

100 rope slams

Ab rollouts


Today

Front Squats
185x3
195x3
205x3
215x3
225x3
235x3
245x3
255x3
265x3
275x3

Trap Bar Deadlifts
315x3
325x3
335x3
345x3
365x3
375x3
385x3
405x3
425x3

Plyo jumper Leg Press

315+200pound bands x 15 3 sets
405+200 pound bands x15 3 sets

Hyper extension
bw+80 pound band x10 3 sets

done

Diet today, not good, late for work, skipped shake, had subway two hours later roast chiken sub on wheat, then snacked on some canned peaches and fat free ice cream, assmebled some christmas gifts for my little cousins, whos father treated me to a dinner of 20 wings and two beers, then before going working out I had to sample some cookies for my mother, then i worked out. yeah...lol

[MochaBear]

Diet slipped somewhat over christmas, but eh shoot me


diet was good today

todays workout was good

Squats
275x3
295x3
315x3
335x3
365x3
385x3
405x3
425x3
455x3
405x3

Snacth Grip Deadlifts
225x3
245x3
265x3
275x3
295x3
315x3
335x3

Glute bridges
405x6 4 sets

Backward Tire drags
20yds x 4

Forward sled drag
30yds x 4

done and done, quads feel as if they are about to explode

[AccipiterQ]

my ass felt like it was going to explode last time you worked it out

[MochaBear]

Thats a good sign of a great workout

[MochaBear]

Tonights upper effort was good

Military Press
135x3
145x3
155x3
165x3
175x3
185x3
195x3

Incline Bench
185x3
205x3
225x3
245x3
265x3
275x3
285x3
295x3

Decline Bench
225x3
245x3
265x3
275x3
295x3
315x3
335x3

200 sledgehammer swings

done

diet was good today

[MochaBear]

Good one today

Neural Charge workout

Snatch jumps
135x3 4 sets

Snatch grip High pulls
135x3 4 sets

Jump Squats
135x3 8 sets

Feet Elevated Clap pushups
bwx5 5 sets

Med ball plyo push ups
bwx6 5 sets

pullups
8x10

T-Bar Rows
135x10 4 sets

done and done

[MochaBear]

Last workout of the year

Front Squats
155x3
175x3
185x3
205x3
225x3
245x3
265x3
275x3

RDLs
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3

Glute Bridges
315x10 3 sets

good last workout for 2010

[MochaBear]

First workout of the new year was an upper session


Seated Military press
135x3
145x3
155x3
165x3
175x3
185x3
195x3

Incline Bench Press
205x3
225x3
245x3
265x3
275x3
295x3
305x3 (PR @ this weight)

Decline Bench
225x3
245x3
265x3
275x3
295x3
315x3

could have done more but headach from the hangover after the night of partying was splitting my skull, not a bad day considering it was after a night of killing a bottle of gin to bring in 2011

[MochaBear]

Last week there was no workouts, because I was out of town working in a town so small it was lucky to get cell phone reception, but I managed to keep my diet in check, so much so that I lost 3 pounds in that week

Today was my first workout session back, saturday legs

Squats
315x3
335x3
355x3
365x3
385x3
405x3
405x3
425x3
405x3
425x3
405x3

Trap Bar Deadlifts
265x3
285x3
315x3
335x3
355x3
375x3
405x3
425x3
445x3
465x3
495x3
515x3

Hip Extensions
405x8 3 sets

Tire Drags
6x20 yds


Diet so far has been spot on, workout went better than i thought, being i had to take an entire unplanned off week

[Blazed]

Where are those pics you promised me 3 weeks ago.

[MochaBear]

They are coming this week good buddy, I promise...

[MochaBear]

Good session today

Military Press
135x3
145x3
155x3
165x3
175x3
185x3
195x3
205x3

Incline Bench
185x3
205x3
225x3
245x3
265x3
275x3
295x3
305x3
315x3

Bench Press
225x3
245x3
265x3
275x3
295x3
315x3

was pretty worn out, finished with some assisstance work for lats and traps, some facepulls and pullups to finish it off

diet has been good today

[MochaBear]

Good lower body session today

Rack Squats (from a dead stop at the bottom)
225x3
245x3
275x3
295x3
315x3
335x3
365x3
385x3
405x3
405x3

RDL
225x3
245x3
255x3
275x3
295x3
315x3
335x3
365x3
385x3
405x3

Hyper extensions
bw+45 x10 3 sets

diet was spot on today, have upper body tomorrow

[MochaBear]

Todays upper session was Beast mode

Military Press
135x3
145x3
155x3
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3

Dead Press (bench from a dead stop from pins at the chest)
225x3
245x3
265x3
275x3
295x3
315x3
325x3
335x3

Floor Press
225x3
245x3
265x3
275x3
295x3
315x3

Face pulls
150x10 5 sets

Pullups
5x8

done and done

Diet was ok, macros a tad off but cal requirements were definetly in line

[MochaBear]

Neural Charge workout today

Plyo jumper
225x5 6 sets

Box jumps
8x5

Snatch
135x3 6 sets

Power Cleans
20 singles @ 225

Alternating plyo box pushups
6x5 per arm

Incline Dynamic pushups
8x6

done and done felt great, diet has been good as well

[MochaBear]

Killed the Workout today

Low Box Squats
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3
315x3
315x3
315x3

Snatch Grip Deadlifts
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3(PR)
365x3(PR)
385x3(PR)

Glute Bridges
405x6 5 sets

done and done

diet was good today

[Blazed]

NIce stuff in here Corey!

[MochaBear]

Thanks good buddy, id like to let you know as an update my BF is dropping more than the weight on the scale, still holding 220 but my BF has gone from 14.5 to 13 in the last week and a half or so

[MochaBear]

Friday nights workout was a hodge podge of stuff, wanted to do an upper push session but was throughly worn out,

so I did about 6 sets of Gorilla pullups, some Face pulls, Dips, Military Press, and finished with some body weight stuff and got in the hot tub, which was much needed

Saturday was my Back Blitz day

Chinups
5x10

DB Rows
125x8 4 sets

Cable Rows
240x8 4 sets

Hammer Strength High Rows
315x8 4 sets

Hammer Strength Pulldowns
275x8 4 sets

more hot tub afterwards

Todays workout was plyos

5 sets of each Hang Cleans, Clean Grip high pulls, Snatch Grip high pulls, DB Swings, Clap pushups, Ab roll outs, Cable Crunch

tomorrow will be leg day once again

[MochaBear]

Today was an experiment and it went well

Woke up at 430 to catch a 530 spin class at the gym, went well, so started my morning off with an hour of good cardio, went to work then came back and had a good leg day

Olympic Squats
225x3
245x3
265x3
275x3
295x3
315x3 5 sets

SLDL from a defict
225x3
245x3
265x3
275x3
295x3
315x3 5 sets

Hip Extensions
405x8 4 sets

done and done, twas a good day, i have circuit training in the morning

[AccipiterQ]

Looking good boo. I like reading your journal. Gives me ideas to try in my workouts.

[MochaBear]

thanks boo, you can use me how every you want

[MochaBear]

Good session today,

Way way to sleepy this morning to hit circuit training, slept in a got ready for work instead, tonight i will prepare better to hit spin in the AM.

Upper session went well today, I have my max bench marks, now im adding more volume at around 85%

Military Press
135x3
145x3
155x3
165x3
185x3
195x3
205x3 5 sets

Incline Bench Press
225x2
245x3
265x3
275x3
285x3 5 sets

Bench Press (w/ pause at bottom)
225x3
245x3
265x3
275x3
295x3
315x3 5 sets

100 sledge hammer swings to end up

Diet was good today, got 12 oz of chicken breast left to eat, with a spinach salad, should be a great ending to the day

[MochaBear]

Workout today was pure beast mode

tweaked my diet cause my weight stalled, now my new macros are 250/225/50

yesterday was neural charge, did a whole host of olympic lifting, 200 total reps of total body oly lifting

Todays workout

Box Squats w/ Bands (plus 150 at the top)
225x3
245x3
275x3
295x3
315x3
335x3
355x3
365x3
385x3 4 sets

Deadlifts
225x3
245x3
275x3
295x3
315x3
335x3
355x3
365x3
385x3
405x3
425x3
455x3 (PR at this weight)

barely could walk, so i knocked out some single leg hip extensions and that was a wrap

[MochaBear]

Good one today

upper session

Incline Bench Press (1 and 1/2 rep cadence)
225x3
235x3
245x3
255x3
265x3
275x3

Floor Press
225x3
235x3
245x3
255x3
275x3
295x3

Dips
bw+80x5 6 sets

done and done

[MochaBear]

Did a back workout today

Pullups
4x10

20 sets of rows, with hammer strength, and machine rows, good day

[MochaBear]

Sunday did a neural charge upper workout and some stretching, did lots of plyo pushups and dynamic med ball drills

Today Legs

Gave lower back a break today

Reverse Hack Squats
315x3
365x3
405x3
455x3
495x3
545x3
585x3
635x3
675x3
725x3
755x3
795x3

Leg Press
300x3
350x3
400x3
450x3
500x3
550x3
600x3
650x3
700x3
750x3
800x3
850x3
900x3
950x3
1000x3

Hyper extensions
bwx10 5 sets

done and done

[MochaBear]

Today was a good day. switched it up a little with some oldie but good exercises


Super Incline (incline, set at 60 degrees)
185x3
195x3
205x3
215x3
225x3
235x2
245x3
255x3
265x3
275x3
285x3
All of these were PR's since i havent done this exercise since my dad was training me in my backyard at the age of 12, honestly i was expecting to stop around 225 but it just going, good effort

Dead Press w/ bands (+40@ bottom +110 @ top)
135x2
155x3
175x3
195x3
215x3
225x3 4 sets


Dips
bw+ 80x5 6 sets

Pullups
bw+45x5 4 sets

Face pulls
150x10 3 sets

done and done, strength is still going up and Bf creeping on down and muscle staying nice an thick, diet has been spot on the last few days

[MochaBear]

Update a few workout

Wednesday was neural charge, hodge podge of body weight explosive exercises

Thursday Legs

Front Squats
185x3
195x3
205x3
215x3
225x3
235x3
245x3

Good mornings
185x3
205x3
225x3
245x3
265x3
275x3
295x3
315x3

Leg Press
700x15 5 sets


Tonight upper body

Military Press
135x3
145x3
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x3

Incline Bench Press
185x3
205x3
225x3
245x3
265x3
275x3
295x3
315x3 (PR @ this weight)

Cable Bench
200x8 4 sets

done and done, diet good today, carb refeed

[MochaBear]

good one today

Pullups
4x10

Barbell Rows
185x5
205x5
225x5
245x5
265x5
275x5
295x5

T-Bar Rows
135x5
160x5
180x5
205x5
225x5

DB Rows
150x6 5 sets
could do more reps, grip tired out, no straps

Cable Rows
260x5 4 sets

done and done

diet good today

[MochaBear]

Sunday workout was neural charge and abs, did some speed squats, plyo jumps dynamic pushups, finished with ab roll outs, cable crunches and leg lifts

Tonights leg day

olympic Squats
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3
365x3
385x3
405x3

RDL
225x3
245x3
265x3
275x3
295x3
315x3
335x3
365x3

Hip Thrust
315x10
405x10 4 sets

glutes are fried, stopped a set or two short on the squats and DL, didnt want myback acting up so i eased back into it somewhat

[MochaBear]

Good upper session today

Dead Press
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3

Super Incline Dead Press
185x3
205x3
225x3
245x3
265x3
275x3

Dips
4x10

done and done

diet has been good today

[MochaBear]

Neural charge and heavy holds today

Power cleans, about 12 singles building up to about 250

Box jumps

Farmers walks
175x40yds 2 sets
275x40yds 2 sets
325x40yds 2 sets

Sled Pulls
100x40yds 2 sets
100 + 80pound bagx 40yds 2 sets

Sled Pull Farmer Walk
275 + 100 pound sled x 40yd 2 sets

done and done the carries were fun and tough as ****

[MochaBear]

Good one today, legs

Low Pin Pause Squats
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3

SLDL
225x3
245x3
265x3
275x3
295x3
315x3 3 sets

Glute Bridges
315x10
405x10
455x10
500x8

Med Ball complex

diet was spot on again today

[MochaBear]

Good upper session today

Incline Bench
205x3
225x3
245x3
265x3
275x3
295x3
315x3 way smoother than last time

Decline Bench
225x3
245x3
265x3
275x3
295x3
315x3
335x3

Medium Grip Floor Press
225x3
245x3
265x3
275x3
295x3
315x3

done and done

[MochaBear]

Good back day today

Pullups 5x8

BB Rows
205x5
225x5
245x5 2 sets

DB Rows
150x6 4 sets

T-Bar Rows 90x6
135x6
160x6
180x6 2 sets

Hammer Strength Low Rows
315x8 4 sets

done and done

[MochaBear]

Good Leg workout tonight


Olympic Squats w/Bands (+150 at the top)
185x3
205x3
225x3
245x3
275x3
295x3
315x3 3 sets

Snatch Grip Deadlifts
225x3
245x3
275x3
295x3
315x3
335x3
365x3
385x3

Hip Thrust
315x10
405x10
455x6 2 sets

wiped out and done

[MochaBear]

good one tonight

Over Head Press
135x3
155x3
375x3
185x3
205x3
225x3
235x3(PR @ this weight)
225x3

Bench Press
225x3
245x3
275x3
295x3
315x3
335x3

1 1/2 rep Incline Benc Press
185x3
205x3
225x3
245x3 3 sets

done and done,

happy with the OHP, felt very strong in those, had some foot placement issues on the bench, i felt if I could have fixed those I could have easily pushed 350 for 3, by the time I got to Incline I was wiped out and just did some working sets

Diet a tad off today, slightly high in fats and low in carbs, but nothing too off the wall

[MochaBear]

Good workout today, neural charge day today


Power Cleans
225x 20 singles, 30-60 secs rest between sets

Snatch Grip High Pulls
225x 20 singles 30-60 secs rest between

One Arm DB snatch
100x2, 1 per arm, 8 rounds

Dynamic pushup
10x5

done and done, could have went higher on powerclean, except i was in a commercial gym cause it was 20 degrees outside and I could not let the weight free fall

[AccipiterQ]

good one tonight

Over Head Press
135x3
155x3
375x3
185x3
205x3
225x3
235x3(PR @ this weight)
225x3


375x3?

[MochaBear]

type-o, ass....lol


Alright catch up on the last two days

Thursday night

Good mornings
185x3
205x3
225x3
245x3
265x3
275x3
295x3
315x3

Pause Squats
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3

Hyper extensions
bwx10 4 sets


Tonight was upper push

Push Press
135x3
155x3
175x3
185x3
205x3
225x3
185x3
205x3
225x3

Bench Press
225x3
245x2
265x3
275x3
295x3
315x3
335x3
295x3
315x3
335x3

Cable work and some abs, done and done

[MochaBear]

Good back work today

Chinups
5x10

Cable Rows
250x6 4 sets

Hammer strength rows
315x6
335x6
365x6
405x6 2 sets

Hammer Strength High Rows
315x6
335x6
365x6 2 sets

BB Rows
225x8 3 sets

Wide Grip Lat pulldowns
205x6 4 sets

done and done, lats fried

[MochaBear]

Gotta catch up two days

Monday night was legs

Squats
225x3
245x3
275x3
295x3
315x3
335x3
365x3
385x3
405x3
365x3
385x3
405x3

Deadlifts
225x3
245x3
275x3
295x3
315x3
335x3
365x3
385x3
405x3
365x3
385x3
405x8

Hip Thurst
405x8 3 sets

Today was upper

Push Press
135x3
155x3
175x3
185x3
205x3
225x3
185x3
205x3
225x3

Super Incline
225x3
245x3
265x3
275x3
295x3 (PR)
265x3
275x3
300x3 (PR)

Dips
bw+90x5 5 sets

dieting spot on the last two days

[MochaBear]

Good one tonight, short sweet and to the point

Pause Rack Squats
225x3
245x3
275x3
295x3
315x3
335x3
355x3
365x3
335x3
355x3
365x3

Snatch Grip SLDL
225x3
245x3
255x4
275x3
295x3
315x3
335x3

done and done

diet has been spot on with adjusted macros the last few days

[MochaBear]

upper session today

threw a twist in today and did some dumbell work

Incline DB Press
90x5
100x5
110x5
120x5
130x5
140x5

Flat DB Bench
100x5
110x5
120x5
130x5
140x5

Seated Military Press
135x3
145x3
155x3
165x3
175x3
185x3


done and done

[MochaBear]

Had a hodge podge of workouts last week, moved some good weight, but worked around some back spasms

back still spasming slightly but i got some work done today

Zercher Squats
185x3
205x3
225x3
245x3
265x3
275x3

Front Squats
185x3
205x3
225x3 4 sets

Hip Thrust
225x10
315x3
405x8 2 sets

Leg Press
800x20 3 sets

hyperextensions
bwx15 3 sets

good day, back not quite ready for heavy back squats and deads, but its getting better, diet was good today

[MochaBear]

Good one tonight, short sweet and to the point

Cardio: Batting Practice

sounds like a joke, but take 500 swings of a bat in about 30 minutes its a decent ab workout and a good sweat...lol

Upper body

Push Press
135x3
155x3
175x3
185x3
205x3
225x3

Dead Press
225x3
245x3
275x3
295x3
315x3
335x3
355x3 (PR)

Also did a set of 5 pullups between every set

done and done

another good diet day as well

[MochaBear]

two workouts to catch up on

Yesterday

Box jumps / KB swings
8 jumps 80x8 4 rounds

Snatch
135x1 8 singles

Power Clean
225x1 8 singles

Snatch Grip High Pull
225x1 8 singles

Tire Flips
550x20 3 sets

Today

Hill Sprints
40yds x 40 sprints

Bench PRess
185x3
205x3
225x3
245x3
265x3
275x3
295x3
315x3
335x3
355x3

Incline 1 and 1/2 rep style
185x3
205x3
225x3 2 sets

Did a set of 5 pullups between each set

done and done

[MochaBear]

Friday, of all things went for a light jog, body was beat up, so i went for a 2 mile jog through the neighborhood with a friend, then hung out for a bit

Today was legs, decided to give lower back a break today

Leg Press
400x10
500x10
600x10
700x10
800x10 3 sets

Hack Squats
225x5
315x5 4 sets

Super Squat Machine
315x5
405x5
495x5
585x5 2 sets

Hack good mornings
585x10 3 sets

Reverse Hack Squats
585x10 3 sets

Calf work

[MochaBear]

Alright, missed a few workouts, been busy with work and such but here it is

Switch routines to my Bear Workout Program, its basically a series of timed super sets

Olympic Squats / Trap Bar Deadlifts
315x5/ 365x5 7 rounds in 20 mins

Sissy Squats/ Glute Ham Raise
185x8/ bwx8 7 rounds in 20 mins

Calf Press/ Hip Thrust
500x10 315x12 6 rounds in 15 mins

Whipped and drained, good workout, i love this workout program

[MochaBear]

Whoa been a while since ive updated this, leaned out a lot, show is set for july

today was legs

Circuit 1

Deadlifts/ Leg Press/ Tire Drags

Deadlifts
275x10
315x10
335x10
365x10

Leg Press
700x20

Tire Drag, 50yds
5 rounds

Circuit 2

Pause olympic Squats/ Hyperextensions/ bulgarian Squats

Squats 250x10/ hypers bw+green bandx10 Bulgarian Squats 120x10 4 rounds

finished with some calf work