Steve Ioannou training,prep, and diet journal

[flex 2006]

Hey Guys figured I would start a journal on here to show my progress and what i'm doing with my training diet etc...i'm currently 10 weeks out of the NPC Mid-Atlantic Natural Classic and 12 weeks out of the DFAC Natural New York

Here are some stats

Age- 27
Years competing- 6
Height - 5'8
Weight - 190 at the moment - 208 in the offseason but i have been higher (but not a good look)

Training style- High Intensity Dorian Yates style 1-2 working sometimes 3 sets but rare, use intensity techniques like rest pause, forced reps, negatives, static holds...and big believer in extreme fascia stretching after training


any questions, comments are welcome!

[flex 2006]

here is a leg shot from this weekend during my 625 g hi-gi carb re-feed

[flex 2006]

[flex 2006]

this shot was taken by photographer Jimmy Murtaugh 13 weeks out of Mid-Atlantic

[flex 2006]

this pic was taken 2 weeks ago at 12 weeks out

[flex 2006]

last Saturdays back workout

** only working sets shown

V-grip Pullups- bw x 15, bw x 12, bw x 12

Deadlifts- 315 x 5, 405 x 5, 455 x 3, 405 x 5

close grip machine row- 240 lbs x 10, 300 lbs x 6

underhand pulldown- 210 lbs x 6

dumbbell pullover/ab crunch (sick movement) - 75 lbs x 15, 75 lbs x 12, 75 lbs x 15

[flex 2006]

Here is yesterdays workout, just a side note here with chest training, i have had shoulder pain since late december so I'm working around it and staying away from certain exercises


Chest, Biceps
Cardio is at 70 min total split between morning and post workout sessions

*** only working sets shown

Pec deck push press- 90 lbs x 12, 75 lbs x 12

Slight decline dumbbell press- 105's x 8, 85's x 12

Plated loaded flat press- 3 plates per side x 7, 2 plates + 25 per side x 10

Flat dumbbell press- 100's x 8, 85's x 12

*** chest stretch

One arm spider curl-45 lbs x 9

Barbell curl - (rest pause) 140 lbs x 6+4+3= 13 total reps

Alt hammer curls- 60's x 9, 45's x 12

One arm reverse cable curl- 90 lbs x 8, 75 lbs x 14

[flex 2006]

Legs- March 6th
Cardio 70 min total split between morning and post workout sessions

* only working sets shown
Calf Press Machine- 230 lbs (rest pause) 15+8+8 = 31 total reps

Seated Leg Curl- 305 lbs (rest pause) 11+4+2= 17 total reps followed by 20 sec static hold

**Meeko Leg Curls- 70 lbs x 9, 50 lbs x 14

Leg Extensions- 305 lbs x 10 reps + 2 forced reps

Leg Press- 11 plates per side x 17 reps (last 4-5 were really grind it out reps)

Hack Squats- 485 lbs x 5, 435 x 9

(extreme stretch for quads and hams)

**Meeko Leg Curls** a favorite hamstring exercise used by Legendary Old School bodybuilder Joe Meeko and they really burns your hamstrings.

When lying on the bench lift your whole upperbody and hips of of the bench and then do the lying ham curl. Basically get in position to do a normal lying ham curl and put your hands on the side of the bench. Then push your upper body of of the bench as well as hips. You will also need to shift down the bench a little.

you will feel tension and a crazy burn in your hamstrings during the entire rep..use really light weight I suggest no weight on your first attempt to really get the movement down!

[flex 2006]

Vascularity is starting to come in

[flex 2006]

March 9th
Shoulders, Triceps, Abs

40 min morning cardio
30 min postworkout (20 min stepper) (10 min treadmill)

one arm standing side lateral machine- 100 lbs (entire stack) x 15, 75 lbs x 15

Seated Side laterals - (Rest Pause) 40's x 12+7+6= 25 total reps

Dumbbell alt front raises- 45's x 10

rear lateral flyes laying on a bench- 30 lbs x 15

Rope Pushdown- 160 lbs(entire stack) x 15

Close Grip Machine press- (Rest Pause)190 lbs x 12+4+3= 19 total reps

Lying dumbbell extensions- 40's x 14

one arm cable pushdown- 70 lbs x 8, 50 lbs x 15


hanging leg raises- 3 x 20

[flex 2006]

March 10th
Back
188.6 lbs

40 min morning cardio, 30 min postworkout cardio

** only working sets shown

pullups- bw x 20, bw x 15, bw x 15

deadlifts - 315 x 5, 405 x 5, 455 x 3, 315 x 15

t-bar rows- (using 25 lbs plates) 9 plates x 12, 6 plates (underhand grip)

close grip machine row- 285 x 9

underhand pulldowns- 220 lbs x 7

dumbbell pullover/ab crunch- 75 lbs x 15, 75 lbs x 15, 75 lbs x 12

[flex 2006]

skin is starting to get thinner!

[K-Dawg_05]

Good gawd at them wheelz and vascularity....great size dood

[flex 2006]

Good gawd at them wheelz and vascularity....great size dood

thanks man...9 weeks to go!

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[flex 2006]

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[flex 2006]

two pics from this weekend...

Huge sat re-feed after back workout 750 g carbs!
- 4 low fat poptarts
- 4 thomas bagels, with 4 tbs grape jelly
- 1/2 box pasta
-5 cups frosted flakes, 3/4 cup skim milk

[hamiltronj]

Legs are massive! Looking great keep up the hardwork man!

[flex 2006]

Legs are massive! Looking great keep up the hardwork man!

thanks bro!

[flex 2006]

Chest, Biceps
Cardio is at 70 min total split between morning and post workout sessions

*** only working sets shown

Pec deck push press- 90 lbs (rest pause) 15+9+6= 30 total reps

Flat dumbbell press on slight incline- 100's x 14

Plated loaded flat press- 3 plates per side x 13

*** chest stretch

One arm concentration curl-45 lbs x 10

Barbell curl - 130 lbs x 12, 130 lbs x 10

Rope Hammer Curl - (rest pause) 160 lbs x 15+8+6= 29 total reps

one arm pinwheel curl- 40 lbs x 12 (alt pinwheel curl) 40 lbs x 15

(bicep stretch)

[flex 2006]

Legs 3/13/12
Cardio is at 70 min total split between morning and post workout sessions

** legs are still sore from fridays HIT cardio session, did sprints for the first time in about 10 years lol..calves and quads on fire for a couple days..being that legs were still kinda sore I trained legs at about 70-80 intensity
*only working sets shown

single leg extension- 70 lbs x 30 reps

Leg Press- 7 plates per side x 15, 8 plates per side x 20(could have probably grinded out 30 if I went nuts)

hack squats- 3 plates per side x 12, 4 plates x 5

Nebula Front Squat Machine- 4 plates x 12, 5 plates x 6(this set was all out)

single leg seated leg curl- 115 lbs x 20 (30 sec static after set)

Dumbbell Stiff Leg Deads- 70's x 12, 90's x 12 (these felt great)

calf raises on leg press- 4 plates per side(rest pause) 15+10+6= 31 total reps


Rope Crunch for abs - 110 lbs (rest Pause) 40+18+10= 68 total reps

[flex 2006]

March 16th
Shoulders, Triceps, Abs

40 min morning cardio
30 min postworkout (20 min stepper) (10 min treadmill)

one arm standing side lateral machine- 100 lbs (entire stack) x 15, 90 lbs x 15

Standing Side laterals - (Rest Pause) 50's x 8+5+4= 17 total reps

Dumbbell alt front raises- 45's x 10, 40's x 10

rear lateral flyes laying on a bench- 30 lbs x 15

Pushdown- 160 lbs(entire stack) x 15

Lying dumbbell extensions- 50's x 6

one arm pronated kick backs- 25 lbs x 15, 30 lbs x 15 (crazy pump these felt awesome)


Cable Crunch- 110 lbs x 50, 130 lbs x 20, 150 lbs x 10

Bench Crunches- 2 x 20

[flex 2006]

Legs yesterday

Seated leg curls- 3 x 15,12,8 90 sec break between sets..triple drop with sets
of 10...then 25 partial reps

Stiff leg deadlift - 2 x 10 (using quarters going up to 275 lbs

Leg press- 3 x 10 (3 sec neg pause at bottom and explode up) 8 plates per side

Nebula front squat machine - 2 x 10 (5 plates per side)

Squats - 5x5 up to 315

Calf machine- 8 x 8 10 sec breaks increasing with every set

[flex 2006]

pics from 7 and 9 weeks out of my shows!

[NaturalPursuit]

lookin THICK! great job man!

[flex 2006]

lookin THICK! great job man!

thanks man!

[flex 2006]

Arms, abs 3/29


Cross Hammer curl - 3 x 10 (50's)


Pushdowns- 3 x 12 (120-150)


Barbell curl- 3 sec neg...2x8 (100 lbs)


Dumbbell ext- 3 x 15 (30,35,40's)


Incline concentration curls - 2 x 8 (25's-30's)


Stretch biceps 60 sec


Pronated kick backs - 3 x 15 (20-30's)


Triceps stretch


Rope crunches - 3 x 30


Rev crunches - 3 x 20

[flex 2006]

a little update here

3.5 weeks from Mid-Atlantic and 5.5 weeks out of the DFAC Natural New York

here is yesterdays workout

Legs April 17th


Seated leg curls - 3 x 12
(175-275 lbs)

Barbell stiff leg deadlift - 3 x 10 (225-295 lbs)


Leg press - sets of 8 ...keep adding a plate until can't get 8 (got up to 10 plates per side felt glute tighten...dropped to 5 pps x 30


Barbell Squat- sets of 6....keep adding weight until can't get 6 (got up to 315 lbs x 6)


Leg extension -2 x 12 (hard flex at the top and hold for 3 sec) (150-170 lbs)

rope crunches - 4 x 25-30 reps
Ab wheel- 2 x 12

[flex 2006]

....

[flex 2006]