Hyper Leg day Saturday 3-12
Speed work: box squats
6x3 @ 275 + 25 lb chains
Free motion squat:
360x12
400x12
400x10
400x8, drop 300x8, drop 240x8
DB RDL:
95x12
105x11
120x10
Leg press
8 pps x 15,
10pps x 10, drop 8pps x 8
Leg curl
110x12
125x10
125x7,3,2 RP
Leg ext ss SL leg curl
130x14/60x12
150x12/60x10 3 sec pause at contraction
Occluded front squats:
115x12-10 (4 sets)
By far the biggest pump I have ever had on an occluded exercise, quads were creeping over my knee caps by the time I wa finished
HIIT, rolling and stretching
I started doing HIIT 2x a week not because I really needed it but because I have been helping my best friend prep for a show and I know HIIT can be just as taxing and damanding if not more than a training session so I wanted to be there daily for him. We have been switching it up basically every session doing kettlebells, battle ropes, sprints and bike work. Today we hit up the bikes in the spin room.
5 min warmup
15 intervals
15 sec max
45 sec moderate recovery
10 min occluded cardio on treadmill
I will say that I don't think that the HIIT is hurting my recovery at all. Weights have been increasing every week and I actually think that it is helping my recovery. I also starting down this road for my passion for Health and not just to get big so there is nothing wrong with taxing my cardio in the offseason :)
Back training on the road
I'm on the road this weekend to support my training partner and fellow bodyspace member Malcolm Redd. He is competing in the NPC natural Ohio. Yesterday we stopped for the night in Lexington and had a great training session at Urban Active fitness. The place was packed and had tons of energy! Being that it was my last week before reads I kinda broke my percentage plan on deads, I was feeling surprisingly good after being in the car all day and ended up pulling 405 x 2 instead of my planned 390 x 2! This was a PR for reps so I was pretty stoked!
Deeds:
335x5
370x3
405x2
Wide grip T Bar row:
2pps + 25 x 10
3pps + 25 x 10
4pps + 15 x 7,4,3
Iso lat pulldown machine
Superset
Rope straight arm pulldowns:
2pps + 25/130 cable stack x 6 ea
Croc DB row:
100x10
115x9 (2 sets)
Seated v grip row:
2 sets
7 sets of biceps!
Progress pics and lower deload
I know I just posted some pics but wanted to show these as well, cals have stayed the same but i feel like I am starting to tighten up at this weight these were from saturday am weight was 192.2
[IMG]http://i1083.photobucket.com/albums/j385/mpjans0578/Frontrelaxed4-2-11.jpg[/IMG]
[IMG]http://i1083.photobucket.com/albums/j385/mpjans0578/Rearrelaxed4-2-11.jpg[/IMG]
This was after squats last tuesday had some pretty sweet barbell marks on my back
[IMG]http://i1083.photobucket.com/albums/j385/mpjans0578/Lowbarmarks3-29-11.jpg[/IMG]
Todays Deload session:
Squat:
1x5 205
2x4 246
2x3 290
5x3 310
Good morning:
5x5 @ 185
Lunges:
3x8 @ 155
Occluded leg ext:
115xfailure 4 sets
Occluded leg curls:
115xfailure 4 sets
Occluded calves 4 sets
Planning on taking tomorrow off and getting back after it tuesday, possibly even taking an extra day of rest this week!
Last day of going through the motions
Actually had a lot of fun with this session! Had a good sweat going and pump going throughout the whole workout. Planning on taking tomorrow off then getting everything back to 100% on Saturday!
Deads*
225x5 55%
260x5 65%
290x5 75%
Incline db 2x8 @ 85
Superset
Db row 2x8 @ 100
Decline press 175x10 2 sets
Tbar 70x10 2 sets
Low row 130x10 3 sets*
Cg bench 165x8 2 sets
Shoulder press 95x8 3 sets
Rg pressdown 100x10
Fat grip upright row 65x8 2 sets
Fat grip overhead barbell ext 65x8 2 sets
Fat gripz Hammer curl 3x10 @ 30's
*
Occluded cable curl/ext 3 sets
Finished deload and started a new program
Those of you who have been following along know that I have really been focusing on the strength aspect of my training since Jan. After following along and seeing the great results that other natural bodybuilders like berto, Josh Hyaduck ... The list can go on and on have had with Sheiko I have decided to run at least 8 weeks of 29, and 37 to close out my prep. I will begin dieting 5 weeks from yesterday and really want to do the most I can to optimize my training and continue to gain or maintain strength the best that I can during prep instead of loosing it. Plus I'm just really looking forward to a new challenge and pushing myself! Yesterday went really well and I had a blast with day one! I plan on adding a few sets of hypertrophy work towards the end of my workouts + plus a whole day of upper body work making it four days of training a week. I started out my maxes relatively safe I guess you could say, I really want to nail this program and that won't happen by me being prideful and putting down starting maxes that I really can't correctly perform.
Bench:
1x5 @ 150
2x4 @ 180
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