Search:

5/26
BW:177.6

Deadlift
Worked up to 405x1 @RPE 8
4x10@265

Front squat
4x15@135

Incline bench
Work up to heavy single RPE 8
135x10
165x10
185x6
205x1
215x1
225x1
235x1

20 weeks out from my first show at 35 years old....


Posting daily workouts and progress here


Sunday 5/24

Off

4-18
Legs wow

Bench
135x6, 185x6, 205x6, 215x6, 225x6, 225x17
4x10@185

A1) DB oh press x8
A2) laterals x15
A3) rev fly x15

Thank ya sir! Quads feel like they got hit by a truck today

4/17 legs

Squat-135x5, 225x5, 275x3, 305x3, 320x13

A1) high bar squat 225x10
A2) leg extensions x15 with 2 second squeeze
A3) leg press x20 no lock out

6 rounds

I would say 6 weeks is not enough time to get ready for either class in terms of how lean you are. I would think physique would be a good places to start for you.


Ray

4-15 bw 201
A1) TBar row x8
A2) pull up x4
A3) trap bar shrug x12

6 rounds

B1) meadows row x12
B2) single arm Lat pull x12
B3) single arm shrug x 12

4-14
Slight incline bench
135x8
155x8 6 sets

Close grip bench
185x6 4 sets

A1) DB upright row x8
A2) DB strict press x12

Wednesday-
Deadlift-
135x5,225x5, 315x5,335x5 355x15
3x10@275

A1)TBar rdl x8
A2) TBar row x8

4 sets

Digging the volume! Looks like you have made some serious gains since this log was started!

Tuesday 4/12
Cardioish day

A1) KB snatch x8 each hand 25KG
A2) KB low sling shot x12 each way 25kg

4 rounds

B1) KB swing x12@30kg
B2) KB high pull x12@30kg

Monday
4-11. PUSH

Bench
135x8, 165x8, 185x8,
205x8. 215x8(2 sets) 185x12 (3 sets)

DB incline bench
75x12
The plan was for 5 sets but I went

I will be taking my progress pics this coming friday of my 12 weeks.

I write my own stuff the premise is...
my squat and deadlift will be a modified 5/3/1.

My split is
Sunday-Legs High...

Nutrition yesterday was

180g protien
70g fat
140g Carbs


I am currently dieting for 6 more weeks until i will maintain

Trading the singlet in for the posing trunks.... I am about 2 years away from being ready. I am a former powerlifter. I will post training and stats and random thoughts.

Sunday-4/11

Squat...

5.24.10
135x10
185x5
225x5
240x3
255x7(313)

Close Grip Bench
5x10@165

5.21.10

Deadlifts
225x3
275x3
345x3
375x3
405x9 (525)

Leg Exe

i will log again i promise

and the bar weight is only 380?