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Yep. Twice a week right now, one with pics, one without, weight/other stuff both.

Usually, I try to make them fall after a normal day so as to not throw off the weight.

5.23.13

Chest/Shoulders (30-45 seconds rest between everything)

Incline Dumbbell Press (continuous tension, nice, controlled)
35 x 20
50 x 15
70 x 10
90 x 10
110 x 3x10

5.22.13

Cardio

Bike HIIT
5 minute warmup
8 intervals: 20 seconds all out/1 min 40 seconds medium
10 minute cooldown

Just cardio today. Will be a late night, working on a note due tomorrow...

5.21.13

Back/Traps

Warmup
Medicine Ball Slams: 5x3

Deadlifts: beltless, forgot chalk, so double OH w/straps
135 x 5
225 x 5

Maybe try experimenting with fewer/shorter negatives and really trying to focus on flexing your hamstrings/glutes as hard as possible. Just try doing the movement while flexing with no weight at all....

5.20.13

9:00 AM: 55 grams cream of rice, 1.75 scoops cellucor protein, 32 grams peanut butter, 3 grams cacao powder

10:30 AM-12:00 PM (peri-workout): 40 grams glycofuse + 1.5 scoops aminolast
...

Hmm, interesting. Have you tried doing them first to see how they feel when your lower back isn't as fatigued from other leg movements? Doing them then to get the "feel" down and find your groove...

5.20.13

Chest/Shoulders

Strive Machine Press (sets of 10 until can't reach 10, 45 seconds rest)
90 x 20
110 x 15
130 x 15
150 x 15
170 x 10

I think it really helps to think about sticking your butt out when you do them. That will help to place more emphasis on the hammies. When you lose that position, then I'd stop the movement. It will...

http://imagecdn.bodybuilding.com/img/user_images/growable/2013/05/19/211869/gallerypic/kJeujIVOftYOBklXtIQoViuyeLyDLeVuxMPW-610xh.jpg

Here's an update pic from a few days ago. 222.5 first thing in...

5.19.13

Legs
Warmup

Lying Leg Curls
2 x 20 warmup
120 x 12
140 x 10
170 x 8

He thinks size-wise, we're in great shape and that we will definitely have enough time to bring in a lean physique.

5.17.13

Arms/Back/Calves

Occluded Leg Press Calf Push
35, 15, 15, 15

Meadows Rows
45 lb x 10 LR
70 x 10 LR

Haha, if I can just get them absolutely shredded, then we'll be in business.

http://imagecdn.bodybuilding.com/img/user_images/growable/2013/05/16/211869/gallerypic/CxJcNrBSoZLnzQfSCyBspcqUEolaGQdgArJZ-610xh.jpg
...

5.16.13

Chest/Shoulders/Calves/Abs

HS Incline Press
1 pps x 20
1 pps + 25 x 10
2 pps x 8
2 pps + 10-3pps (adding 10 each set) x 8

Thanks man. Was pumped. I went in not knowing how DL's would feel and was pleasantly surprised haha.

Haha yep, good conclusion and decision.

Ya, I'm a firm believer in HIIT. I believe there's a place for LISS, but I've always found HIIT to be more effective. Also, if you look at studies done, HIIT is more muscle sparing than LISS.

Here's the deadlift video.

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