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  1. #1
    Registered User Zarazen's Avatar
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    Cure's Contest Prep Log - 6 Weeks Out

    So I started my journey back in January working with Joe Franco. We started 24 weeks out at 175lbs.

    Currently, I am a little over 6 weeks out at a height of 5'9'' and weighing in at 157lbs as of this morning.

    I will be competing in the IDFA Montreal Classic on July 10th, 2010 in the novice class.

    I feel great, workouts are great, sleeping not as good lol, hungry like a machine, not too moody....i just find i am in a good place right now. At 6 weeks out I find it is a good time to start my log.

    My macros started off at
    workout days - 225g protein, 275g carbs, 65g fat
    high carb - 225g protein, 350g carbs, 65g fat
    off days / cardio only - 225g protein, 200g carbs, 65g fat

    My macros as of today are
    workout days - 225g protein, 180g carbs, 60g fat
    high carb - 225g protein, 250g carbs, 60g fat
    off days / cardio only - 225g protein, 125g carbs, 60g fat

    My Cardio started off at
    1 HIIT Session a week (15 intervals)
    1 Liss Session a week (30 minutes)

    My Cardio as of today
    2 HIIT Session a week (15 intervals each)
    3 Liss Session a week (40 minutes)

    Macros were reduced slowly and more cardio introduced slowly as well. I can truly say that I believe I hardly lost any muscle in this process because we took our time coming down.

    I will post a daily workout log and i'll throw in my daily diet every once and a while as well.

    These are some pics 7 weeks out....i will be taking more pics this weekend at 6 weeks out because I feel this week was a big one for me. I notice some differences from last week already and it's only been 4 days. Still working on the posing lol...especially my back poses





    Thanks to all who participate, give feedback, opinions etc etc...
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  2. #2
    Registered User stone2611's Avatar
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    Count me in!!

    I had originally planned to just do a show on July 17th but just recently decided to do one July 10th so I'm 6 weeks and some days out just as you are! Lookin good though...keep grindin
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  3. #3
    Registered User Zarazen's Avatar
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    Originally Posted by stone2611 View Post
    Count me in!!

    I had originally planned to just do a show on July 17th but just recently decided to do one July 10th so I'm 6 weeks and some days out just as you are! Lookin good though...keep grindin
    Thanks man. I'm pretty excited to do this. Trunks have been bought, tanning products also purchased....now I have two thing left to do and that is to get lean enough and get 1st.
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  4. #4
    Registered User Zarazen's Avatar
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    HIIT and Abs

    5 minute warmup, 15 intervals on bike (45 seconds low / 15 second sprint), 10 minute cooldown

    Ball Crunches - BW x 20, BW x 20, BW x 20
    Leg Raises - BW x 14, BW x 14, BW x 14
    Cable Crunches - 140 x 15, 170 x 8, 180 x 8

    Damn I hate doing HIIT. Weigh in is tomorrow.

    On my cardio only days i focus all my carb intake pre and post workout since it is pretty low to begin with. The rest of the day i go heavy on fibrous veggies and split up my fats into each meal. Example is today in which i'm eating about a pound of broccoli split into 3 meals.
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  5. #5
    Registered User Zarazen's Avatar
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    Shoulders, Triceps and Cardio

    (x) rest/pause reps

    Military Press - 175 x 8(2)(1), 180 x 8(2)(1), 180 x 8(2)(1), 145 x failure
    Lateral Raises - 40 x 10, 40 x 8, 40 x 8
    Single Arm Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
    Reverse Pec Dec - 60 x 12, 60 x 12, 40 x failure, 40 x failure
    Close Grip Bench - 155 x 8, 155 x 8, 155 x 8
    One Arm Cross Chest Pressdowns (no attachment) - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

    Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

    Then i went home, ate and went out to move a tuck load of dirt from my front yard all the way into my backyard garden by myself. Good workout...perfect timing as today is a refeed day.
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  6. #6
    Registered User Zarazen's Avatar
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    Quads and Calves

    only working sets


    Squats (atg, hold for 1 sec at the bottom) - 280 x 5, 295 x 6, 300 x 5, 235 x 10, 235 x 12
    Leg Press - 9pps x 8, 9pps x 8, 8pps x 10 drop 6pps x failure drop 4pps x failure
    Hack Squat (narrow stance, all the way to the bottom) - 2pps x 15, 2pps x 15, 2pps +20lbs x 15
    Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
    Leg Extensions - 90 x 12, 90 x 12, 90 x 12, 60 x failure (last 3 reps on each set i hold for a 5 second squeeze)
    Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction)
    Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8

    Killer workout. Took everything out of me to finish. Feeling good.
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  7. #7
    Registered User Zarazen's Avatar
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    Chest/Biceps and Liss Cardio
    only working sets (x) rest/pause sets


    BB Bench Press - 185 x 8, 205 x 5, 205 x 5, 155 x failure
    Converging Incline Press - 3pps x 6(2)(2), 3pps x 6(2)(1), 2pps x 10 drop to 1pps x 8
    Dips - BW x 15, BW x 12, BW x 12
    Incline Flyes - 40 x 12, 40 x 11
    Pec Dec - 90 x 12, 90 x 12
    Single Arm Cable Curls - 50 x 8, 50 x 9, 50 x 8
    Machine Single Arm Preacher Curls - 60 x 8, 60 x 9, 60 x 8 drop 40 x 12 drop 20 x failure

    Cardio - 40 minutes treadmill

    Finished it off with some extreme stretching. Awesome workout. Can't believe I'll be 5 weeks out by weeks end.
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  8. #8
    Registered User Zarazen's Avatar
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    HIIT and Abs

    5 minute warmup, 15 intervals on bike (45 seconds low / 15 second sprint), 10 minute cooldown

    Decline Crunches -
    BW x 20, BW x 20, BW x 20
    Reverse Crunches - BW x 14, BW x 12, BW x 10
    Cable Crunches - 140 x 15, 180 x 8, 180 x 8

    So difficult to do HIIT when my legs are still fried from Sunday's workout.
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  9. #9
    Registered User Zarazen's Avatar
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    Back and Hamstrings
    only working sets (x) <---rest/pause reps


    Wide Grip Pullups - BW x 10(4)(3)(1), BW x 10(4)(1)
    V-Bar Rows - 3plates x 10, 3plates + 10lbs x 8, 3plates + 25lbs x 6, 2plates x failure
    Pendlay Rows (underhand grip) - 135 x 12, 155 x 10, 155 x 9
    Single Arm Diverging Row - 105 x 10, 105 x 10, 105 x 10
    Deadlifts - 315 x 8, 335 x 7, 355 x 4 (PR), 225 x 18 (failure)
    Seated Leg Curls - 120 x 10, 140 x 8, 140 x 8
    Standing Leg Curls - 35 x 12 per leg, 35 x 12 per leg, 35 x 12 per leg

    Deadlift keeps going up. I put 4 reps down but i'm sure I did 5. my 335 x 7 was a PR at that weight with those amount of reps. I am still having tendon problems in my left forearm so trying to do any type of rowing with an overhand grip really feels uncomfortable. Even the pullups were very uncomfortable and painful. Still, only 5 weeks left, have to work through it.
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  10. #10
    Registered User stone2611's Avatar
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    Keep up the work ethic man! Looks like your killin in the weight room. What are your current macros for normal workout days? Just curious to compare them to mine.
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  11. #11
    Registered User Zarazen's Avatar
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    Shoulders/Triceps and Cardio
    only working sets - numbers in (x) denotes rest/pause reps

    Military Press (to the back) - 175 x 8(2)(1), 180 x 8(2)(1), 180 x 8(2)(1), 145 x failure
    Single Arm Leaning Lateral Raises - 40 x 8, 40 x 8, 40 x 8
    Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
    High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
    Close Grip Bench - 155 x 8, 155 x 8, 155 x 8
    One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

    Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

    Love rest/pause reps/sets. Nice and quick but taxing. At 5 weeks out i'm still feeling pretty good. Strength is still there and i'm getting used to the new macros which Joe had me switch up on Saturday.
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  12. #12
    Registered User Zarazen's Avatar
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    Originally Posted by stone2611 View Post
    Keep up the work ethic man! Looks like your killin in the weight room. What are your current macros for normal workout days? Just curious to compare them to mine.
    Thanks man.

    Currently i'm at 225g pro, 180g carbs, 60g fat.
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  13. #13
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
    Join Date: Aug 2007
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    Age: 39
    Stats: 6'3", 225 lbs
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    for 6 weeks out you look amazing. Although with Joe at your back you can't go wrong. You have done everything correct. A nice slow diet and not over doing the cardio or cutting too many calories.

    Tell us about your supplementation and training philosophy, I assume you still train heavy.
    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  14. #14
    Registered User Zarazen's Avatar
    Join Date: Mar 2004
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    Stats: 5'8", 191 lbs
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    Originally Posted by fltallpaul View Post
    for 6 weeks out you look amazing. Although with Joe at your back you can't go wrong. You have done everything correct. A nice slow diet and not over doing the cardio or cutting too many calories.

    Tell us about your supplementation and training philosophy, I assume you still train heavy.
    Hey Paul, first off let me start off by saying you are an inspiration and read alot of what you post whether it be here or your Q&A over at RX.

    Those pics are at 7 weeks out and I'll be taking some new ones this Sunday and while the scale hasn't really moved in the last week (half a pound), i do notice a difference. My posing in that back shot is HORRIBLE. Been putting in some extra practice these last few weeks.

    As for supplementation I am currently taking some BCAA's (Xtend), Scivation Whey, Omega 3's (4000mg/day), Multi, Vit D3 (5000-10000mg/day depending if i am tanning or not), Creatine and Glutamine. Pre-workout I take a combo of 2 scoops Quake 10 and 1 scoop Vasocharge. Big fan of Scivation products.

    Right now, Joe has me on a regular 4 day split but always trying to go as heavy as I can. We switch up the reps throughout the workout though with some exercises being 3-5, some 6-8, some 8-10 etc etc..after the comp i'll be starting up Layne's power/hypertrophy split again.

    Joe is a savior. Patient, knowledgeable and a overall great guy.
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  15. #15
    Registered User Zarazen's Avatar
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    Nice little whoosh this AM !!!!!!!! Perfect timing for weigh in tomorrow. Hopefully no macro or cardio changes!

    HIIT and Abs

    Cardio

    5 minute warmup, 15 intervals, 10 minute cool down on bike

    Abs

    Decline Crunches - BW x 20, 45lbs x 12, 45lbs x 10
    Leg Raises - BW x 14, BW x 14, BW x 14
    Cable Crunches - 150 x 15, stack x 10, stack + 10lbs x 10
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  16. #16
    Registered User Zarazen's Avatar
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    Chest/Biceps and LISS Cardio
    (x) rest/pause sets


    BB Bench Press - 190 x 8, 205 x 6, 205 x 6, 155 x failure
    Smith Machine Incline Press - 185 x 8(4)(3)(2)(1), 205 x 8(2)(1)
    Dips - 90 x 8, 90 x 8 drop BW x 10, BW x failure
    Incline Flyes - 45 x 12, 45 x 12
    Pec Dec - 90 x 12, 90 x 12
    Single Arm Cable Curls - 50 x 10, 50 x 8, 50 x 8
    Machine Single Arm Preacher Curls - 60 x 10, 65 x 8, 65 x 8 drop 40 x 12 drop 20 x failure

    Cardio - 40 minutes treadmill

    Strength/stamina was outstanding today. Loved it.

    Weekly Report 5 weeks out


    Last Week: 158.0 lbs
    Weekly weigh in: 157.0 lbs
    Weight: -1.0 lbs loss

    I'm going to take some updated pictures tomorrow.
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  17. #17
    Registered User Zarazen's Avatar
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    Updated Pics, 5 weeks out.







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  18. #18
    Registered User Zarazen's Avatar
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    Quads/Calves
    only working sets (x) rest/pause


    Leg Press - 9pps x 8, 9pps x 8(2), 9pps x 8 drop 6pps x failure drop 4pps x failure
    Squats (atg, hold for 1 sec at the bottom) - 235 x 14, 235 x 12, 235 x 12
    Hack Squat (narrow stance, all the way to the bottom) - 2pps x 15, 2pps +25lbs x 15, 2pps +25lbs x 15
    Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
    Sissy Squats - BW x 10, BW x 10, BW x 10 (these were slowwwww and controlled)
    Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction, 5 seconds at the bottom)
    Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8

    Swapped the order of my leg presses and squats. Decided to go higher reps for the next 2-3 weeks in my squat while going heavier and lower reps on my leg press. Squats felt great. The fact that I did my leg presses first really warmed me up. Went with a wider stance all the way to the bottom. Not much weight but once I started getting into those 10+ reps I could really start feeling them. Sissy squats destroyed me. Really focused on squeezing the glutes from the bottom position all the way up.
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  19. #19
    Registered User RobbieBoy672's Avatar
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    Nice job man! You're looking right on track. What weight are you planning on competing at?
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  20. #20
    Registered User Zarazen's Avatar
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    Originally Posted by RobbieBoy672 View Post
    Nice job man! You're looking right on track. What weight are you planning on competing at?
    I have no set weight. I'll be a lightweight for sure but as far as aiming for a certain weight, just ain't happening. When my prep coach tells me i'm ready then i guess we'll re-evaluate.
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  21. #21
    Registered User Zarazen's Avatar
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    Shoulders/Triceps and LISS Cardio
    only working sets - numbers in (x) denotes rest/pause reps


    Military Press (to the back) - 185 x 8(2)(1), 185 x 8(2)(1), 155 x 12, 135 x 15
    Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 9
    Machine Laterals - 90 x 10 per arm, 90 x 10 per arm, 60 x failure
    High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
    Pressdowns - 140 x 8, 140 x 8, 140 x 8
    One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

    Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

    Great workout. Strength is still alive and kicking. Really looking forward to going into the gym all the time....well, except for HIIT days.
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  22. #22
    Registered User Zarazen's Avatar
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    HIIT and Abs

    Cardio

    5 minute warmup, 15 intervals, 10 minute cool down on stairmaster

    Abs (mostly lower ab focus)

    Reverse Crunches - BW x 20, BW x 20, BW x 20
    Leg Raises - BW x 18, BW x 14, BW x 14
    Cable Crunches - 150 x 15, stack x 10, stack + 10lbs x 10

    HIIT on the stairmaster = death in more than one way. Heart rate way up and lower body was burning....also, one misstep and you're dead. I really had to watch myself. Time passed by much more quickly compared to riding the bike but i think i'll go back to the bike next time around because I can't go all out on it because of safety concerns.
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  23. #23
    Registered User Zarazen's Avatar
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    Back and Hamstrings
    only working sets (x) <---rest/pause reps


    Wide Grip Pullups - BW x 12(3)(1), BW x 10(4)(1)
    V-Bar Rows - 3plates + 25lbs x 7, 3plates + 25lbs x 6, 3plates x 8, 2plates x failure
    Pendlay Rows (underhand grip) - 135 x 12, 155 x 10, 155 x 10
    Single Arm Diverging Row - 105 x 10, 105 x 10, 80 x failure
    Deadlift - 315 x 8, 345 x 5, 360 x 6 (PR), 225 x failure
    Behind the Back BB Shrugs - 225 x 10, 225 x 10, 225 x 10
    Seated Leg Curls - 120 x 10, 140 x 8, 140 x 8
    Standing Leg Curls - 35 x 12 per leg, 35 x 12 per leg, 20 x failure per leg

    Another PR in deadlifts. I struggled to get the original lift though but after that I was good to go. Good workout with shorter rest periods and more intense yet no sweat or very little.
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  24. #24
    Registered User Zarazen's Avatar
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    Chest/Biceps and LISS Cardio
    only working sets (x) rest/pause sets


    BB Bench Press - 190 x 8, 205 x 6, 205 x 6, 155 x failure
    Smith Machine Incline Press - 190 x 8(4)(3)(2)(1), 205 x 8(2)(1)
    Dips - 90 x 6, 90 x 6 drop 45 x 10, BW x failure
    Pec Dec - 105 x 12, 105 x 12, 90 x 15, 90 x 15
    Db Curls - 50 x 8, 50 x 6, 50 x 6
    Machine Preacher Curls - 70 x 10, 65 x 8, 65 x 8 drop 40 x 12 drop 20 x failure

    Cardio - 40 minutes treadmill (10 incline, 3.4mph)

    For the next 4 weeks i'm going to give USPLabs OxyElite Pro a try...give fat loss another little kick. Took 2 before breakfast this AM and i was flying. I did it on purpose to wait this long to introduce a fat burner. Figure why not give it a go with only about 4 weeks left before my contest.
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  25. #25
    Registered User Zarazen's Avatar
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    Stats: 5'8", 191 lbs
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    HIIT and Abs

    Cardio

    5 minute warmup, 15 intervals, 10 minute cool down on bike

    Abs (mostly upper abs focus)

    Weighted Decline Crunches - 45 x 12, 45 x 12, 45 x 10
    Ball Crunches - BW x 20, BW x 18, BW x 15
    Seated Cable Crunches - 70 x 10, 70 x 10
    Reverse Crunches - BW x 20, BW x 20, BW x 20

    Back on the recumbent bike this time around and damn does it ever work the glutes/quads more than the upright one. Also did a tanning session to try and keep the base I got while on vacation 3 weeks ago. Tanning 3 times a week, evenly spread out.
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  26. #26
    Registered User Zarazen's Avatar
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    Shoulders/Triceps and Cardio
    only working sets - numbers in (x) denotes rest/pause reps


    Military Press (to the back) - 185 x 8(2)(1), 185 x 8(2)(1), 155 x 12, 135 x 15
    Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 10
    Machine Laterals - 110 x 8, 110 x 8, 90 x 12, 60 x failure
    High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
    Pressdowns - 140 x 8, 140 x 8, 140 x 8
    One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

    Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

    Thinking of switching up the program with 4 weeks left. Wanting to go back to a power/hypertrophy split just to mix things up and continue to make it exciting in the gym.
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  27. #27
    Registered User Zarazen's Avatar
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    New routine

    Power - Lower Body
    All to 5 reps


    Squats - 3 sets - 305
    Deadlift - 4 sets - 365 **PR
    Leg Press - 3 sets - 810
    Ham/Leg Curl - 4 sets - 140
    Leg Press Calf Raises - 5 sets - 540

    Lovvvve this workout program. I used it last in Nov/09 switched things up and now i'm back with a power/hypertrophy split. Lifts have increased since using it last year so I know the work i did in the last 6 months is paying off even though i'm on a caloric deficit and in prep mode.
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  28. #28
    Registered User Zarazen's Avatar
    Join Date: Mar 2004
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    Hypertrophy -- Chest/Arms and Cardio

    BB Bench Press - 155 x 12, 170 x 10, 180 x 10
    Smith Machine Incline Press - 205 x 8, 205 x 8, 180 x 10
    Dips - 45 x 10, 45 x 10, 45 x 11
    Pec Dec - 105 x 12, 105 x 12, 105 x 12
    Db Curls ss with Skullcrushers - 40/70 x 10, 40/70 x 10
    Machine Preacher Curls ss with One arm pressdowns - 70/30 x 10, 70/30 x 10, 70/30 x 10

    Cardio - 40 minutes bike

    Awesome pump but really hard to work as well. Bumped the heart rate up on the cardio to 120bpm...i was usually between 110bpm and 115bpm
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  29. #29
    Registered User Zarazen's Avatar
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    Stats: 5'8", 191 lbs
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    HIIT and Lower Abs

    Cardio

    5 minute warmup, 15 intervals, 10 minute cool down on bike

    Abs (lower abs focus)

    hanging leg raises - BW x 18, BW x 14, BW x 12
    Reverse Crunches - BW x 12, BW x 12, BW x 12

    Weight seems to be staying at 157 but i do notice i am alot more vascular and my hamstrings are starting to come in more. Updated Pictures Saturday at 3 weeks out.
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  30. #30
    Registered User Zarazen's Avatar
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    Stats: 5'8", 191 lbs
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    Hypertrophy -- Back/Shoulders and Cardio

    Wide Grip Pullups - BW x 12, BW x 11, BW x 11
    V-Bar Rows - 2plates x 12, 2plates + 25lbs x 10, 2plates + 25lbs x 10
    Single Arm Diverging Row - 105 x 10, 105 x 10, 105 x 10
    Military Press (to the back) - 160 x 12, 185 x 10, 185 x 9
    Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 10
    Facepulls - 45 x 12, 45 x 12, 50 x 10
    Db Shrugs - 100 x 12, 100 x 12, 120 x 10

    Cardio - 40 minutes LISS on the Bike

    Some updated pics. Rest of the mandatories over the weekend. This is almost 3 weeks out. I want to take the pics outdoors next time. This lighting is horrible and only coming from one side.





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