I've been fortunate enough to have very mild allergies this year but something got to me yesterday.
Funny, but I notice that the better my diet is, the less allergies I have and I did eat a little bit off the diet due to a few family gatherings for my grandfather. I appreciate your kind words.
Definitely dominating the prep for him.
Arms and traps a little later. I'm excited to murder it.
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07-06-2013, 10:36 AM #31
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
https://www.********.com/leanmuscled
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07-06-2013, 01:34 PM #32
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Destroyed arms and traps.
Felt great today, no allergies, lots of energy. Worked and got my tan on this morning, prepped 20lbs of chicken. Good freakin' day.
A completely John Meadows inspired session.
DB Incline curls
15s x 30
30s x 20
30s x 20 bottom partials
30s x 3 x 15 bottom partials
Reverse curls with squeeze
70 x 3 x 12
Cable curls
120 x 8 + 4 partials
120 x 6 + 6 partials dropped 50 x 15 + 5 partials
Preacher Curl
60 x 15
80 x 15 + 16 bottom half partials.
Tricep dip machine with 1 second squeeze leaning back
1 PPS x 20
2 PPS x 15
3 PPS x 8
4 PPS x 6 (didn't lean much was hard) + 2 partials
Rope push downs (10 reps with 2 second squeeze, then 10 nonstop)
25 x 10 + 10
35 x 10 + 10
50 x 8 + 8
DB OH Ext Partials
20 x 30
30 x 30
40 x 30
60 x 30
Bench Dip leaning back with 1-2 second squeeze
3 x 8 + 4 partials
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DB shrug with 2 second pauses
25s x 15
55s x 15
75s x 15
105s x 8 + 7 no pause
BTN Smith Shurgs
PPS x 20
2 PPS x 2 x 20
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Didn't feel like abs today.
Food:
3295 Cal 87 F 324 C 274 P
Forgot to add in 20 minutes of LISS 3 mph at 10 inclineLast edited by AestheticAustin; 07-06-2013 at 02:31 PM.
https://www.********.com/leanmuscled
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07-07-2013, 10:35 AM #33
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Went out with friends last night and although I didn't drink or eat anything off my diet I was out until 3 am. For some reason I can't sleep in so I woke up groggy but some coffee and MCTs for me going.
Decided to training around noon today so I could have the afternoon and evening to relax and work on my website and CPT studying.
Brutal leg workout. I never feel sick after lifting but the more MD training I do, the more I'm hurting (in a good way) and the more I'm feeling I'm ready to hack after my workouts.
Just because I'm rehabbing an injury and am taking some time off squats an deadlifts doesn't mean I can't have a brutal leg day.
Rest periods - 20-30 seconds, some even less
Lying Leg Curls
200 x 8
200 x 8 dropped 125 x 8 dropped 95 x 8 + 12 bottom partials
Leg Press
3 PPS x 15 frog stance + 15 close stance
9 PPS x 2 x 15 frog stance x 15 close stance
6 PPS x 15 frog x 15 close x 15 frog
Leg Ext
175 x 8
250 x 6 + 14 bottom partials
Hack Squat
PPS x 6
2 PPS x 6
3 PPS + 10 x 6
Leg Press
2.5 minutes, first minute PPS , remaining, just the sled.
Standing Leg Curl
45 x 8
70 x 8 + 12 bottom partials
All leg curls had a pause at the bottom and squeeze at the top.
Abs and calves consisted of v-ups, standing rope crunch, seated calves and tibia raises.
LISS 20 mins at 3 mph 10 incline
Food 3095 Cal 86 F 288 C 266 Phttps://www.********.com/leanmuscled
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07-08-2013, 12:00 PM #34
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Killed a back workout today.
Woke up early, got some things done ate twice and headed to the gym.
MD inspired back day
Dead stop DB Row
125 x 20 LR dropped 90 x 8 LR dropped 60 x 8 LR
Meadows DB Pullover
60 x 15
90 x 15 dropped 60 x 15
BTN Pulldowns - 1 second squeeze
100 x 12
175 x 8
205 x 5 + 3 partials
Dante Rows with squeeze
PPS x 12
2 PPS x 8
3 PPS x 8
Assisted chin with squeeze and 2 count negative
3 x 10
Rope Machine
5 minutes continuous, first 2 minutes full resistance (7) next 2, 5, final minute on 3.
Band standing crunches
3 x 20
20 minutes LISS 10 incline 3 mph
3155 90 F, 288 C, 266 PLast edited by AestheticAustin; 07-08-2013 at 03:17 PM.
https://www.********.com/leanmuscled
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07-08-2013, 12:13 PM #35
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07-08-2013, 02:46 PM #36
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Not these workouts dude. I don't rest..Nothing more than a minute on my heavy work and the remaining, 20-30 seconds. It's all about the pump and TUT. Check it out, it's good stuff.
With that said, I'm in the gym getting more done in less time than most people, and it's kind of funny. I do love being in the gym. I think I'll be getting back into powerlifts after the show and that's when I'm doing 2.5 hour workouts.https://www.********.com/leanmuscled
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07-09-2013, 05:10 AM #37
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
How long is a typical work out for you currently?
Out till 3 AM with no booze and not messing up your nutrition...Nice work!★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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07-09-2013, 11:12 AM #38
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
90 minutes with cardio included...Usually 45-60 for the main body part...10-15 for calves and abs which I rotate workout to workout...then 20 LISS for now.
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Yea man I'm a 22 year old single male, I feel bad staying in, haha. I typically get done eating around 8 pm...I just stayed up later and stayed hungry...hahahttps://www.********.com/leanmuscled
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07-09-2013, 03:04 PM #39
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
No training today. I did work.
3155 Cals, 76 F, 322 C 266 P
Got two very important things accomplished. Saw an ortho surgeon about my 8month rescuing glute I injury. He assured me that at 22 I will heal up and be back to squats and deads and that this is just a point in time.
I start PT in two weeks.
I also take my CPR course tonight so I can finally take my nasm test. Cannot wait.
I might get up super early tomorrow and train chest and delts before I go to work.https://www.********.com/leanmuscled
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07-09-2013, 05:07 PM #40
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07-10-2013, 02:13 AM #41
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07-10-2013, 05:03 AM #42
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
After warm-ups this morning I decided to make it just a high intensity pump day. Anterior deltoid on my left arm has been feeling funny since BTN pulldowns a couple of day ago so I didn't want to risk injury on heavy bench.
Decline HS Press
2 PPS + 30 x 3 x 10 (squeeze at top, pause at bottom) + 8 partials
3 PPS + 10 x 10 - Dropped 2 PPS + 30 x 4 (squeeze at top, pause at bottom) + 8 partials, Dropped 2 PPS + 5 x 4 4 (squeeze at top, pause at bottom) + 8 partials, Dropped 1 PPS + 25 x 4 (squeeze at top, pause at bottom) + 8 partials Dropped, PPS x 8 + 12 partials
DB Incline
3 x 8-12
80 x 20 including a few partial reps
1 circuit, sets of 12-12-12 on most muscular fly, regular high cable fly, cable chest press.
Right onto 1 set of 15 db hex press
Into 1 set of 15 pec deck.
1 set of 6 + 12 partials on HS incline
1 set of 15 on db fly
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Delts
4 x 30-50 on db seated partial laterals; up to 80lbs
3 x 10-20 on seated military; up to stack
3 x 12 on front raises with 1 second pause at top; up to 20s
3 x 6-15 on Meadows 6-ways; up to 15s
3 x 50-80 on rear delt swings ; last drop set was 60s x 30 --- 45s x 20 --- 15s x 30
1 x 75 rear delt cable fly --- 25 per side
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Going to work, then back for cardio and calves after!!!https://www.********.com/leanmuscled
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07-10-2013, 06:46 AM #43
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07-10-2013, 09:47 AM #44
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07-12-2013, 02:53 PM #45
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
--- signifies a drop set if included in a post on sets and reps.
Yesterday's workout as well as today's. I typed up yesterday's workout yesterday, but it never went through lol. Bummer.
Tomorrow I have a cheat meal planned. First cheat in 10 days and I feel like I'm right on point with prep. Things are going smoothly which is exciting and motivating at the same time.
Yesterday I trained arms and I will only post the weights on the exercises I'll be using to track strength progress and how my performance is holding up on this cut.
Monday I start physical therapy for my partially torn glute.
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John Meadows Hammer Curls
75 x 12 --- 50 x 8 --- 30 x 8
DB Incline Curl
1 x 25
1 x 25 Partials
3 x 20 Partials
Cable Flex Curls (1 second squeeze)
2 x 8-12 + 8-12 Partials
21s
3 x 21
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HS Dip Plate Loaded Dip - Hands Facing Palms Towards Plates (Frys the tris)
3 x 8-12
4 PPS x 12 --- 3 PPS x 4 + 4 partials --- 2 PPS + 4 partials - 1 PPS x 8 + 12 partials
Rope Ext (10 with 1 second squeeze, 10 nonstop)
3 sets
Cross Body DB Incline Ext
3 x 10 + 5 partials
Reverse Pushdown, Elbows Locked
2 x 15-20 + 5-10 partials
1 x 12 - 12 - 8 partials
Circuit
1 set of 15 on cable incline skull/1 set of pron kickback x 15/1 set of DB OH Ext x 15
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Traps
Db Shrug
125s x 20
Prone Shrug - with flex and squeeze
3 x 12-15
Db Seated Shrug with squeeze
1 x 15
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LISS 20 mins 10 incline 3 mph
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Today I did legs. I front squared. I didn't go as heavy as normal but I was pain free for the first time in ages. The mobility work is helping.
Front Squat
275 x 7
Lying Leg Curl
210 x 8 + 8 partials --- 135 x 4 + 4 partials --- 75 x 8 + 12 partials
Leg Press
Top set - 9.5 PPS x 15 frog stance, right into 15 close stance --- dropped 6 PPS x 15 frog + 15 close --- dropped 3 PPS x 15 frog + 15 close
Leg Extension
265 x 8 + 17 bottom partials
Hack Squat (I'm dead by now, rest periods have been non existent)
3 PPS + 25 x 1 (lol)
Standing Single Leg Curl
80 x 8 with 3 second negative and pause at bottom + 12 partials
Calve Raises on Leg Press (crazy brutal)
1 PPS x 2 minutes
Sled x 2 minutes
DB Tibia Raises
90 x 25
Cardio
20 LISS at 3 mph on 10 incline. I hated this. Legs are dead.https://www.********.com/leanmuscled
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07-13-2013, 07:32 AM #46
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Morning Saturday workout. Trained extra hard so those few extra calories in my cheat meal today won't go to waste and my waist. Haha
Back
Db Row
125 x 10 LR
125 x 21 LR
Pullovers Meadows Style
90 x 20 + 10 partials
Scapula pulldowns
250 x 6 + 2 partials
Seated Rope High Cable Row
3 x 12
Lat Stretchers // Kayak Row Shperset
120 x 12 // 25 x 6 LR
20 minutes LISS 3 mph 10 incline.
Did 3 sets of abs too.https://www.********.com/leanmuscled
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07-14-2013, 11:08 AM #47
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Wasn't going to lift today but when you feel good, why skip a workout. I'm all for workout when you can, rest when needed.
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Note to self, learned yesterday that even with a planned cheat I'd like to know exactly what I'm eating. Spilt over a bit, so low carbing today and back on track.
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Bench
360 x 3
315 x 6
275 x 8
HS Decline
2 PPS + 35: 3 x 10 squeezed, slow neg, paused at bottom + 8 partials
3 PPS + 15: 1 x 10 + 4 drop sets with the above form (as many slow and controlled reps with squeezes, plus partials)
DB Incline Bench
90 x 8
Cable Flys: Most Muscular//High Cable//Chest Press
17.5 x 12//12//12
32.5 x 12//12//12
Meadows Pec Deck // Block push-ups
3 x 4 Reps L, 4 Reps R, 4 Reps L, 4 Reps R, 2 Reps L, 2 Reps R // push-ups to failure with partials
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Partial Side Laterals
4 sets, worked up to 80s x 35
6 Ways
3 sets 10-15
Machine Laterals
3 x 8 hard squeeze, slow negative, +8-12 partials
Rear Delt Fly
3 x 12-15, 1 second hold and squeeze at the top
Rear Delt High Cable Fly
2 x 15
Meadows Spider Crawls // Band Pull Aparts
2 supersets
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2 sets of calve raises on the leg press for 3 minutes each set.
3 sets of dorsiflexions on the calve raise for 1 minute per set.
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20 minutes LISS 3 mph on a 10 incline.https://www.********.com/leanmuscled
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07-15-2013, 01:41 AM #48
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07-15-2013, 05:32 AM #49
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
405 6 weeks ago is the best I've done over the past few months. 365 x 5 when I was a bit heavier during the winter.
Once Im done with this contest I cannot wait to try and push the numbers. It'd be the first time in a few years I wasn't dieting in some way. I used to be a rather large (fat) 260lb 19 year old. Been slowly chipping away for a few years.
Ging to be nice to have time to focus on solely building for once with the post contest rebound.https://www.********.com/leanmuscled
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07-15-2013, 12:04 PM #50
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Barbell Curls (3 Second Negative After Hard Squeeze)
20 x 12
40 x 12
60 x 12
80 x 8
100 x 6
Db Incline Curls
25s x 30
25s x 30 Partials
25 x 3 x 25 Partials
Cable Curls
3 sets, squeezes and hold on all reps...2 drop sets on the last set
Reverse Pushdown
3 sets, squeezes on all reps...2 drop sets on last set
Cable Extensions
3 x 8-12
Stretch Incline Skulls
2 sets...70 x 16 dropped 40 x 10 on the last set.
Seated Tricep Extension Machine
3 x 12-15
Rope Pushdowns
10 reps held and squeezed right into 10 non stop, 3 sets.
Calve Raises on the leg press
2 3 minute sets.
Dorsiflexions on the leg press
2 2 minute sets.
V-ups
3 x 12
Lat pulldown crunch
3 x 12
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Cardio willbe done later.
Reduction in cabrs today
3058 cals, 83.4 F, 281 C, 260 Phttps://www.********.com/leanmuscled
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07-15-2013, 12:34 PM #51
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07-15-2013, 04:35 PM #52
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
I've always been pretty strong. My last pl meet is when my glute was just beginning to give me a lot of trouble (found out last week it has been partially torn). But I deadlifted 585 (585 x 3 was best in gym) and squatted (445). Both raw. Unfortunately bombed out on bench and not because I couldn't do the lift, it was because USAPL doesn't allow you to lift your head off the bench and me being a dumb ass kept forgetting to keep my head down on the liftoff. Finally get it right but I was shot on lift 3. Actually would've won if my opener counted.
Anyways. Hardest cardio of my life.
5 minute warm up level 15 bike 80-90 rpm
:20 full out sprint 1:40 80-90
3 sets
Then same thing for 3 more sets on level 10 and then the last 2 intervals on level 5.
Then 5 minute cool down on 80-90.
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Never hurt more, never been more drenched in sweat from cardio. Switching to 2 HIIT, 2 LISS sessions per week.https://www.********.com/leanmuscled
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07-18-2013, 04:28 PM #53
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Alright dropping cals today 2800-2850 5x per week...two refeeds with 3100 cals. Will reassess in two weeks.
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Yesterdays workout.
Power Lying Leg Curls (Controlled Reps)
210 x 10 + 10 partials ---drop set 135 x 5 + 15 partials ---drop set 75 x 10 + 10 partials.
Leg Press
10 PPS x 15 frog, 15 close, 5 frog (leg cramped and I almost got crushed by the leg press)---- Drop Set 4 PPS x 40
Leg Ext
250 x 8 + 12 partials
Hack Squat (up until this point rest was changing plates <:30, too set here I was nervous I was going to get crushed but I took an extra minute and psyched up)
3 PPS + 25 x 6 --- drop set 2 PPS x 6 --- drop set 1 PPS x 12
DB SLDL
75s x 15 (babying injury)
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HIIT
5 minutes level 15 bike 80-90 RPM
8 intervals --- First 3 :20 All out, 1:40 80-90 RPM on level 15. Next 5 same thing on level 10. Dropped to level 1 for a 5 minute cooldown. 24 minutes on the bike total.https://www.********.com/leanmuscled
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07-18-2013, 04:30 PM #54
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Today Back
Meadows Deadtop Row (Last few reps were with leg drive and no a complete flex (partial rep).)
125 x 22 LR
Meadows DB Pullover
100 x 17 --- 75 x 13
Scapula Pulldown
250 x 8
Rope high low row
100 x 10
Stretchers // Kayak Row
140 x 10 // 30 x 12 LR
Only posting top sets.https://www.********.com/leanmuscled
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07-28-2013, 08:45 AM #55
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
Workouts have been amazing and I am tightening up. 201.8 this morning before my skipload/refeed. Cals have been 2850 5x per week 265P/75F/250C...Today's refeed 3056 231P/33F/442C
That said, I came down with some sort of cold and legs this morning was miserable. I just did a few sets and called it a day....https://www.********.com/leanmuscled
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07-29-2013, 11:28 AM #56
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 868
I think lack of sleep has gotten me sick. Just been very restless this last week and stayed out late one night on the weekend. My body can't sleep past 6-7am no matter what time I go to bed so it just threw me off. That said, yesterday I felt bleh, today a little better, but after I went into the gym and trained back, toward the end of the workout, I was feeling so ****ty and almost like I was going to pass out, I went home, skipped calves and HIIT. Hopefully better tomorrow.
Deadstop DB Row
50 x 8 LR
80 x 8 LR
125 x 25 LR and this includes some partial reps with momentum toward the end. Last 5-6 reps are brutal.
Meadows DB Pullover - 3 second negative.
50 x 15
75 x 12
75 x 10
Scapulae Pulldown (Fat grips on the first 3 sets)
100 x 12
150 x 12
200 x 8
250 x 10
Standing Reverse Pec Deck - 1 second squeeze (Exercise I made up that I really feel will help with width).
40 x 15
85 x 12
40 x 15
Stretchers
50 x 12
100 x 12
140 x 12https://www.********.com/leanmuscled
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07-29-2013, 04:04 PM #57
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07-29-2013, 05:30 PM #58
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