Evan's Yorton Cup Prep: Making a Run at that Pro Card

[jpfaherty]

Low carb pumpkin pancakes.

Less than 10 grams of carbs here (not including the PB).

How? lol

What product are you using? I use Big Train for my low carb pancakes, works great!

[ebomb55]

How are the cravings Evan? It's 6 weeks out, you gotta have some strong cravings on foods you can't eat.

Haha, well, actually not that bad. It will get worse though lol.

[ebomb55]

How? lol

What product are you using? I use Big Train for my low carb pancakes, works great!

These were the ingredients:
4 egg whites whipped
1/2 scoop renew life triple fiber
1 tsp guar gum
1.5 scoops cellucor cinnamon swirl
Splenda
2 ounces pumpkin

The fiber product really makes a words difference along with the guar gum.

[The Solution]

These were the ingredients:
4 egg whites whipped
1/2 scoop renew life triple fiber
1 tsp guar gum
1.5 scoops cellucor Cinnabon
Splenda
2 ounces pumpkin

The fiber product really makes a words difference along with the guar gum.

Cinnabon? That a new flavor
Cinnamon Swirl!

[ebomb55]

Cinnabon? That a new flavor
Cinnamon Swirl!

Haha, whoops! That's right.

Great baking protein product for sure though.

[ebomb55]

9.13.13

Cardio
HIIT + LISS

Dead-Treads
5 minute warmup
12 intervals (20/1:40)
varying degrees of incline: from 10-15.
LISS
50 minutes incline treadmill
Ab work was done intermittently, stopping every 4-7 minutes on the LISS to do the following:
V-Ups: 40 lb x 10
Frog-Situps: x 15

Knocked out the rest of my cardio for the week today...Felt very good. Definitely getting significantly leaner. I woke up this morning at 202.2, which is 0.4 lb over my prep low after a high carb day...Good things a' coming!

[ebomb55]

9.6.13

Back/Biceps/LISS

Superset 1
A1: Neutral Grip Wide Grip Pulldown (1:1:1:1)
180 x 10, 10
200 x 8,
A2: Assisted Pull-ups (1:2:1:2)
10 x 8, 8, 8,
30 seconds rest

Superset 2
B1: Chest-Supported T-Bar Row (1:2:1:2)
90 x 10
115 x 10, 10, 10
B2: Wide Grip Cable Low Row X:1:1:0)
70 x 20
90 x 20
100 x 20
90 x 20
30 seconds rest

Superset 3
C1: Barbell Rows (1:1:1:2)
135 x 12
C2: Underhand Grip Cable Rows (1:2:2:2)
60 x 15
3 rounds, 30-45 rest


Superset 4
D1: Meadows Pullover (4:1:1:1)
70 x 8
75 x 8, 8
D2: Nautilus Pullover (1:2:1:1)
200 x 12 (amazing machine)
3 rounds, 30 seconds rest

Superset 5
E1 Rack Deadlift (1:1:1:1)
405 x 6
500 x 6, 6, 6
E2 Banded Hypers (1:2:1:1)
x 15
4 rounds, 45-60 seconds

Superset 6
F1:STRIVE Machine Preacher Curl (1:1:1:1)
70 x 10, 10, 10
50 x 10
F2: Incline Bench Iso-Cable Stretch Curl (1:2:1:1)
35 x 3 x 10
25 x 10
3 rounds, 15-30 seconds rest

Supinated Dumbbell Row (rack run set)
120 x 12 LR to 115 x 6 LR to 105 x 6 LR to 90 x 6 LR to 75 x 6 LR to 50 x 6 LR

Awesome session! Weights felt great today and I got a sick pump. I decided to go a bit heavier on rack pulls than in previous weeks and they felt great. Strength is still there despite weighing a prep low 200.8 this morning.

Definitely hitting stride and perfect time for it too. Glute-ham tie in is coming in and I'm seeing areas get lean that never did last prep.

[NaturalPursuit]

SLAYING this prep my man!!!! Pumped to see how peak week goes for you!

[ebomb55]

SLAYING this prep my man!!!! Pumped to see how peak week goes for you!

Thanks man, trying to! Just looking at it one day at a time, making sure I'm hitting my macros perfectly and crushing it in the gym.

I'm excited to see what I can bring on stage.

[The Solution]

Cracking that 200 barrier!!!

[ebomb55]

Cracking that 200 barrier!!!

Yep! We'll probably be sub 200 in a few days.

[cdre12]

Evan,

Since you've dome Mountain Dog Training before, and are currently using INov8 for your training right now, which one do you think is better suited for intermediate lifters? (19-20 years old, 3-4 years lifting, in college right now...etc.)

Anyone else that has done both types of training are free to chime in as well!

[ebomb55]

Evan,

Since you've dome Mountain Dog Training before, and are currently using INov8 for your training right now, which one do you think is better suited for intermediate lifters? (19-20 years old, 3-4 years lifting, in college right now...etc.)

Anyone else that has done both types of training are free to chime in as well!

I think it really depends on your goals. I think MD training is great and I think INOV8 is great as well. There is some more built in progression with INOV8, but I loved my MD split and I think it taught me ton about focusing on MMC, exercise selection, how to actually lift for hypertrophy rather than just for the sake of lifting the weight, etc. I think what I've learned from Meadows and working with him will benefit me greatly in any program I do from here on out and it certainly has allowed me to take full advantage of the INOV8 system.

I know that didn't give you a definitive answer, but I guess the best answer is that they both work very well and I would recommend either very highly.

[DiamondMaker]

Yeaahh buddy, keep grinding my man! How many gyms are you doing cameos at (lol)??

[ebomb55]

Yeaahh buddy, keep grinding my man! How many gyms are you doing cameos at (lol)??

Haha, I do also have a membership to NYSC...Unfortunately, I am not always able to get down to Steel during the week, especially the first few weeks of the semester as it's been pretty crazy. I'm down there on the weekends right now though and usually Friday.

[ebomb55]

Superset 1 (60 seconds rest) (2 warmup supersets)
A1: Incline Barbell Press (2:1:2:1)
3 warmups
185 x 8
215 x 8, 8
205 x 8
185 x 8
A2: Incline HS Press (X:1:1:0)
1 pps + 25 x 12, 12, 12, 12
1 pps x 12, 12
60 seconds rest

Superset 2
B1: Dumbbell Flat Press (1:2:1:1)
110 x 5
120 x 2 x 5
110 x 5
100 x
B2: Cable Fly (X:1:2:2)
50 x 20, 20, 20, 20,
60 seconds rest

Superset 3
C1: Cable Decline Fly (1:3:3:3)
50 x 10
30 x 10, 10, 10
C2: HS Iso-Wide Chest (X:1:1:0)
1 pps x 15, 15
1 pps + 25 x 15, 15
30 seconds rest

Superset 4 (no rest between the two)
D1: Machine Chest Press (accumulation set)
100 x 8 to 160 x 8 to 205 x 8
130 x 8 to 175 x 8 to 205 x 7
115 x 8 to 160 x 8 to 175 x 8
D2: Hack Squat Calf Push
1 pps + 25 x 8 to 2 pps + 25 x 8 to 3 pps + 25 x 8
2 pps x 8 to 3 pps x 8 to 4 pps x 8
2 pps + 25 x 8 to 3 pps + 25 x 8 to 3 pps + 50 x 8

Superset 5
E1: Barbell Military Press (2:2:2:1)
95 x 8, 8, 8,
E2: Cybex Lateral Raise (1:1:1:0)
70 x 20
90 x 20
70 x 20
50 x 20
30-45 seconds rest

Superset 6
F1: Single Arm Cable Lateral Raise (1:3:1:1)
20 x 8 LR
F2: Machine Rear Delts (1:3:1:0)
110 x 15

Superset 7
G1: Single Arm Rope OH Extension (1:3:1:1)
50 x 10 LR
30 x 10 LR, 10 LR
G2: Cambered Pressdown (X:1:1:1)
100 x 25, 25
90 x 25
3 rounds, 30 seconds rest

Superset 8
H1: Rope Extension (1:3:3:1)
90 x 10
H2: Assisted Dips (X:1:1:1)
6, 8, 10 X 15
3 rounds, no rest

Awesome session. It took me a little while to get a good pump/sweat going, but once I did, I was rolling. The first superset was pretty rough...I always get crazy pumped from the contrasting tempos. I was very pleased with the 120s on paused DB presses. Decline superset gave me a sick pump also.

Shoulder work felt great as always...those rear Delts were really popping today.

Official weekly weigh-in at 200.2 this morning. Legggooo. 5.5 weeks out.

[The Solution]

5.5 to go what do you see you ending up weight wise if you had to guess?

[ebomb55]

First pic is taken with flash in pretty poor lighting...Second is taken in favorable gym lighting. Definitely pleased with where we're at and so is Layne.

[ebomb55]

5.5 to go what do you see you ending up weight wise if you had to guess?

Hmm, not entirely sure. If I had to guess between, somewhere between 190-193.

[The Solution]

Here come the striations. are you planning on more than 1 show ?

[ebomb55]

Here come the striations. are you planning on more than 1 show ?

Haha, yep, they're a' comin!

I don't plan on doing more than 1...right now, it's just the OCB nats.

[jaredmus]

yea all that hard work is paying off, your going to have the freakiest legs on stage no doubt

[ebomb55]

yea all that hard work is paying off, your going to have the freakiest legs on stage no doubt

Thanks man, I'm really happy with how they're looking (and everything else). They look much leaner/more detailed this prep and I'm confident we'll get them to the level they need to be.

[ebomb55]

Last update for the week:

[ebomb55]

9.16.13 AM

Cardio: LISS
20 minutes step-mill
20 minutes incline treadmill

The usual Monday LISS...legs later :P.

[jpfaherty]

Looking good man! Can't wait for this show!

[ebomb55]

Looking good man! Can't wait for this show!

Thanks man, me too! We're really hitting stride now...hammies are beginning to come in and getting veins on the abs, etc...5 more weeks to dial it in!

[Break2Build1]

Holy back

[Vytis]

Awesome, just awesome...

[ebomb55]

Legs
Phase 3: Reciprocal Inhibition

Tri-Set 1:
A1: Leg Extension (1:1:1:1)/(1:3:1:1)
180 x 10 + 5 (3 sets)
A2: Seated Leg Curl (1:1:1:1)/1:3:1:1)
90 x 10 + 5
70 x 10 + 5 (2 sets)
A3: Horizontal Leg Press (1:1:5:1)/(1:1:1:1)
2 pps x 10 + 5
3 pps x 10 + 5 (2 sets)
45-60 seconds between each

B1: Banded Leg Press (doubled mini + monster mini)
5 pps x 15, 15, 15, 15, 15
30-45 seconds rest...every single fiber in my legs was burning from quads to hams to glutes to calves.

Superset 2
C1: HS Front Squat (3:1:3:1)
4 pps x 8
6 pps x 8, 8,
C2: HS Back Squat (1:1:1:1)
4 pps x 8
6 pps x 8, 8,

Superset 3
D1: Walking DB Lunges (2:1:2:1)
110 x 16 total steps
D2: Lying Leg Curls (X:1:1:1)
120 x 16
60 seconds rest...holy glute/hammie pump batman.

Superset 4
Standing Calf Raise (1:3:1:3)
300 x 10, 10
240 x 10
195 x 10
Bodyweight Standing Calf Raise (1:5:1:0)
Failure
No rest...quads so pumped I could barely stand.

This was quite a session haha. Legs were insanely pumped after today. No stone was left un-turned. The Tri-set really started this session off with a bang, hitting the different tempos within each exercise.

The banded leg press was brutal. The band tension made 5 pps feel like 10. On top of that, the 45 seconds rest made sets 4 and 5 incredibly brutal, really igniting every fiber in my lower body.

The HS front/back squat superset did the same, crushing quads, hams, glutes. Only 2 rounds of the lunge/leg curl set, so I really pushed it on the lunges weight-wise and I demolished the 110s...time to really buckle down and crush every session. Gotta bring it.