Journey to a natural pro card

[ebomb55]

10.16.12

Back/Traps/Hamstrings/Calves

MEADOWS ROWS
Warmups: 45 x 8 LR, 70 x 8 LR, 90 x 8 LR, 115 x 8 LR
Worksets:
135 x 8 LR
145 x 8 LR
155 x 8, 8 LR (all-time PR)
160 x 6, 6 LR (all-time PR)

WIDE GRIP LAT PULLDOWN
Warmups: 100 x 8, 150 x 8
Worksets:
190 x 8
200 x 8, 8
190 x 8

BARBELL DEADLIFT-SHRUGS (try to do it all in one motion)
135 x 6
225 x 6
315 x 6
405 x 6
500 x 6 (NICE)
DROPSET: 500 x 1 to 405 x 2 to 315 x 5 to 225 x 5

CHEST-SUPPORTED ELBOWS-OUT ROWS
45 x 10
70 x 10
55 x 10, 10
45 x 10

HYPERS
Monster mini + mini band x failure to Bw x failure
2 sets

LYING HAMSTRING CURLS
5 x 10

OCCLUDED MACHINE CALF RAISES
80 x 40, 15, 15, 15

Awesome overall back session. One of the best in recent memory. Hit PR's on Meadows rows and sort of a PR on the deadlift-shrugs. The deadlift shrug is done with the goal of being very explosive and 500 x 6 was that! Probably could have done 1-2 more, but 6 was more than enough especially with the dropset that followed it.

[ebomb55]

10.17.12

Chest/Shoulders

INCLINE BARBELL PRESS (German loading pattern, week 2)
95 x 10, 135 x 10, 155 x 8
Works:*
190 x 8
210 x 6
230 x 6
245 x 6
270 x 6

NEUTRAL GRIP MACHINE PRESS (1 sec squeeze at top)
8 x 8 (30 seconds rest)

PEC DEC REAR DELT FLIES
15 with 1 second squeeze at back/15 continuous tension
3 sets

DUMBBELL LATERALS
5 sets of 10 with 10-15 seconds rest

The usual Wednesday chest/shoulder session. The German loading pattern is feeling great. 270 x 6 was strong, probably could have hit 8-10.*

Arms tomorrow.*

[dertolino]

Nice progress!!!

when it takes on average a daily workout? Repeat 2 times a week chest and shoulders?

[ebomb55]

Nice progress!!!

when it takes on average a daily workout? Repeat 2 times a week chest and shoulders?

Thanks man!

Workouts usually take between 1-2 hours depending on what I'm doing that day. Ya, I'm doing chest and shoulders twice a week right now with the first day being a big heavier and more free-weight dominant and the second more machine-based (easier on the joints).

[ebomb55]

10.18.12

Arms/Calves

OCCLUDED SEATED CALF RAISES
80 x 32, 15, 15, 15, 15

BARBELL CURLS (using grip force)
65 x 8
85 x 8
95 x 8, 8
85 x 8
75 x 8

DUMBBELL CURLS (palms up, using grip force)
30 x 8
35 x 8
30 x 8, 8

NAUTILUS NITRO BICEPS CURL
35 x 20
50 x 20, 20, 20

ROPE PUSHDOWNS (hard 1 second flex at bottom)
90 x 15
110 x 14
130 x 12
150 x 8

STRIVE MACHINE DIPS (hard flex hold, slow eccentric)
130 x 15
170 x 14
210 x 11
250 x 7

BARBELL LYING EXTENSION (using grip force)
65 x 10
85 x 10
95 x 10
105 x 10
115 x 8
95 x 10

Awesome arm session. Got a pretty nasty pump and was drenched by the end of it with the short rest periods. Bike HIIT tomorrow + abs, then big leg session Saturday...looking to hit a squat PR.

[ebomb55]

10.19.12

HIIT + Calves

Bike Intervals
5 minute warmup
5 intervals (30 seconds all out/3 minutes 30 seconds medium)
5 minute cooldown on the elliptical

OCCLUDED MACHINE CALF RAISES
100 x 30, 15, 15, 15, 15

The usual off day work...legs tomorrow .

[ebomb55]

Here's an update pic also...not great lighting, but you get the idea. Bodyweight is 219 in the mornings right now.

[Devils]

Here's an update pic also...not great lighting, but you get the idea. Bodyweight is 219 in the mornings right now.

Everything looks good, on the right track. How many weeks do you have to work with?

[ebomb55]

Everything looks good, on the right track. How many weeks do you have to work with?

Umm, 40 lol?

No show in the near future, right now just trying to stay relatively lean while putting on some size. I'll likely do a show this coming summer or early fall.

[ebomb55]

10.20.12

LEGS

LYING LEG CURLS (1.5 reps)
2 warmup sets
110 x 10, 10
100 x 10, 10

BACK SQUATS (3 second eccentric, no lockout unless specified)
135 x 6
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6
425 x 5 (lost tightness, had another in me, no spotter)

LEG PRESS (close stance, 20-30 seconds rest until specified)
2 pps x 15
3 pps x 15
4 pps x 15
5 pps x 15
6 pps x 15
7 pps x 15
(rest 45-60 seconds)
8 pps x 15
9 pps x 15
8 pps x 15
6 pps x 15
4 pps x 15

LEG EXTENSIONS (1 second squeeze at top)
110 x 8
160 x 8
210 x 8
240 x 8
Dropset: 190 x 8 to 160 x 8 to 130 x 8 to 80 x 22 (continuous)

BARBELL RDL/SLDL (using 25s to emphasize stretch)
195 x 8
245 x 8, 8
140 x 8

Awesome overall session. The 1.5 reps filled my hammies with blood. Squats started off a bit slow, but I crushed 405 and 425. Leg press was done with minimal rest and for the pump. Leg extensions really finished off the quads and the RDL/SLDL's felt great as well.

[DiamondMaker]

Looking BIG! Calves looking fuller too. Going to have to try out the RDL's with the 25's sounds noicee

[NaturalPursuit]

lookin big at 215 bro! keep up the strong workouts!!!

[ebomb55]

Looking BIG! Calves looking fuller too. Going to have to try out the RDL's with the 25's sounds noicee

Thanks bro...the RDL's with the 25s are definitely a must try!

[ebomb55]

lookin big at 215 bro! keep up the strong workouts!!!

Thanks man, appreciate it!

[ebomb55]

10.21.12

CHEST/SHOULDERS/TRICEPS/CALVES

SEATED OCCLUDED CALF RAISES
75 x 40, 15, 15, 15

HS BANDED ISO LATERAL BENCH PRESS (mini band)
1 pps x 8
1 pps + 25 x 8
Worksets:
2 pps x 8
2 pps + 10 x 8, 8
2 pps x 8

INCLINE BENCH PRESS
135 x 6
185 x 6
205 x 6
225 x 6
255 x 6
275 x 6
225 x 6

INCLINE DUMBBELL PRESS (deep stretch, 1 sec flex)
50 x 6
85 x 6
100 x 6, 6
110 x 6, 6

CABLE CROSSOVERS (10 seconds rest)
3 sets

V GRIP PUSHDOWN/CLOSE GRIP PUSHUPS
10/failure
4 rounds

KB REAR DELT FLIES/SPIDER CRAWLS
8 kg x 15/Short mini x 2
2 times
10 kg x 15/Short mini x 2
2 times

KB LATERALS/SPIDER CRAWLS
6 kg x 15/Short mini x 2
8 kg x 15/Short mini x 2
8 kg x 15/Short mini x 2
8 kg x 15/Short mini x 2

Awesome session. I haven't used the hammer strength iso-lateral bench in a while, but it is tough, especially with the added band tension. 4 sets of 8 with a hard flex pumped my chest up and really did a nice job pre-exhausting it for the free weight movements. Incline barbell felt nice...275 felt pretty heavy, but I pushed out 6 reps despite being pretty fatigued from the HS already. Incline dumbbell presses felt great as well with a deep stretch and explosive lockout/flex. I tried to work up to a pretty solid weight with those and the 100s and 110s did the trick.

The triceps super set was brutal! Was barely getting sets of 12 on the close grip pushups by the final one lol. Switched it up and used kettlebells for rear delt flies and laterals. I really like using them on lateral movements because if you force the KB to remain pointed outwards, it seems to work the delts/target muscles even more. The spider crawls were very tough, but felt awesome.

[ebomb55]

10.22.12

Cardio/Abs/Biceps

BIKE HIIT
5 minute warmup
5 intervals (30 seconds all out/3 minutes 30 seconds medium)
5 minute cooldown

KETTLEBELL V-UPS (10 seconds rest)
22 lb x 15
30 lb x 8, 8, 8, 8

OCCLUDED NAUTILUS NITRO MACHINE CURL
35 x 40, 15, 15, 15, 15

The usual off day work...throwing in some occlusion for biceps 1 or 2 times in addition to my arm session as well.

Big back session tomorrow.

[ebomb55]

10.23.12

BACK/HAMSTRINGS/CALVES

Single Arm Barbell 'Suitcase' Rows/T-Bar Rows
2 warmup sets
Worksets:
(using 25s on single arms)
50 + short mini band x 8 LR/4 plates + 10 x 6
60 + short mini x 8 LR/5 plates + 20 x 6
60 + short mini x 8 LR/5 plates + 20 x 6
75 + short mini x 8 LR/5 plates + 35 x 6
75 + short mini x 8 LR/5 plates + 35 x 6

Low Cable Rows
4 x 8

Nautilus Partial Pulldowns
3 x 8

Banded Hypers
2 monster minis + 1 mini x failure to Bw x failure
3 sets in that fashion

Lying Leg Curls
6 x 10

Occluded Seated Calf Raises
85 x 35, 15, 15, 15

Very solid back session. I really loved the banded 'suitcase' rows supersetted with old school t-bars. This superset really exhausted my entire back and was a great first movement. The cable rows and partial pulldowns finished off my upper back and then the hypers and curls took care of the lower back/erectors. Occluded calves felt good, was a bit more brutal than usual, which is good .

Chest/Shoulders tomorrow.

[ebomb55]

Eats!

Meal 1) 60 grams cream of rice, 1 tbsp almond butter, 1.5 scoops whey/egg white/casein blend, 1/2 scoop greens +

Meal 2 (pre-workout): 45 grams cyclic dextrin + 8 grams mac nut oil + 1.5 scoops whey/egg white/casein blend

Peri-Workout: 80 grams carbs + 30 grams casein hydrolysate

Meal 3) 12 ounces Jasmine rice, 1/2 cup Rao marinara sauce, 6 ounces chicken breast

Meal 4) 8 ounces Jasmine rice, 6 ounces chicken breast, 12 grams mac nut oil

Meal 5) 220 grams fat free greek yogurt, 2 tbsp natural peanut butter, 3 wild rice cakes

Meal 6) 5 omega 3 eggs

Macros came out the the following today:
Fat: 85 grams
Carbs: 380 grams
Protein: 265 grams
Calories: 3,345 calories

[ebomb55]

10.24.12

CHEST/SHOULDERS/CALVES

Incline Barbell Press (German loading week 3)
160 x 10
210 x 8
230 x 6
245 x 4
270 x 4
285 x 4 (baby weight lol)

Nautilus Neutral Grip Machine Press
2 warmups
140 x 10
170 x 10, 10, 10
155 x 10, 10

6-Ways/Strive Neutral Grip Overhead Press
10 lb x 10/6
10 lb x 10/6
10 lb x 10/6
10 lb x 10/6

Band Pull-Aparts
Mini band x 15
3 sets

Kettlebell V-Ups
25 lb x 15
35 lb x 15, 15, 15

Strong chest/shoulder session. It always amazes me how strong I can get on incline press when I up the frequency to twice a week. 285 x 4 was cake. Probably could have hit 7-10. The other work gave me a nasty pump. Arms tomorrow !

[mattjansen]

Fullness in the picture looks great man your side chest is a great shot for you!

Do you talk with John about nutrition much, the reason I ask is it seems like your meal choices follow his train of thought pretty closely. I am about to start working with him in some fasion with my nutrition, no so much as far as macros are concerned but I have had some pretty severe digestion issues for about a year now which is very frustraiting cause it seems as if I do everything right. I have always been very micro focused within my macros and have eaten for health not just to hit my numbers. He has had issues very similar to mine when it comes to digestion in the past so I am hoping we can solve this puzzle with me.

[ebomb55]

Fullness in the picture looks great man your side chest is a great shot for you!

Do you talk with John about nutrition much, the reason I ask is it seems like your meal choices follow his train of thought pretty closely. I am about to start working with him in some fasion with my nutrition, no so much as far as macros are concerned but I have had some pretty severe digestion issues for about a year now which is very frustraiting cause it seems as if I do everything right. I have always been very micro focused within my macros and have eaten for health not just to hit my numbers. He has had issues very similar to mine when it comes to digestion in the past so I am hoping we can solve this puzzle with me.

Thanks man! This shot used to be one of my worst, but learning how to pose + bringing up the right bodyparts is helping to make it one of my best.

I only work with him for training, but have asked nutrition-related questions. I think his emphasis on the right kinds of fats, food choices, and timing of certain macros is spot on and try to mirror my diet as best I can with those things, specifically the food choices.

I think if anyone can help you with your issues, John can. Not only did he have experience with it himself, but his knowledge is immense and certainly will help to provide a solution.

[ebomb55]

Meals for the day:

Meal 1) 60 grams cream of rice, 1.5 tbsp almond butter, 1.5 scoops whey/egg white/casein blend, 1/2 scoop greens +

Peri-Workout: 80 grams carbs + 30 grams casein hydrolysate

Meal 2) 6 rice cakes, 5 ounces chicken breast + 1/4 cup tomato sauce

Meal 3) 10 ounces Jasmine rice, 5.5 ounces chicken breast, 1 tsp mac nut oil

Meal 4) 1 sprouted grain bagel + 7 grams VCO, 4.5 ounces wild Alaskan salmon cooked in VCO

Meal 5) 2 slices sesame Ezekiel bread, 1 container Siggis Icelandic Yogurt, 1 scoop greens +, 2 tbsp natural peanut butter

Meal 6) 5 eggs cooked in VCO

Another good day of eating. Will update tomorrow with bodyweight and waist measurement.

[ebomb55]

10.25.12

ARMS/CALVES

Occluded Seated Calf Raise
90 lb x 35, 20, 15,

Nautilus Nitro Machine Curl
3 warmup sets
Worksets
100 x 10 + 4 super slow partner assisted reps
110 x 10 + 5
100 x 10 + 4

Dumbbell Hammer Curls (no grip force or fat Same time
1 warmup set
40 x 12, 12
35 x 12
30 x 12

Barbell Bottom Half Curls
Worksets
65 x 10, 75 x 10, 10, 10

Rope Pushdown/Bench Dips
80 x 12/90 lb x 12
80 x 12/45 lb x failure
80 x 12/45 lb x failure
80 x 12/45 lb x failure

Barbell Lying Extensions (with grip force)
95 x 10
115 x 10
135 x 10
115 x 10, 10

Sick arm session. Pump today was nastier than usual. The machine curls with the forced slow reps after 10 were brutal and fatigued my arms a ton. Hammers felt great and different without the grips on them...I was really crushing the dumbbell. The barbell bottom-half curls were done with a full straightening of the arms and stretching of the biceps at the bottom and these were very tough. The pushdown/bench dip superset was so tough...I was failing at around 10 dips by the final 2. Extensions felt great, especially with the grip force, which force me to squeeze as hard as possible throughout the entire movement.

Cardio/Abs tomorrow, then a big leg session this weekend.

[ebomb55]

Today's Eats!

Meal 1) 60 grams cream of rice, 1.5 tbsp almond butter, 1.5 scoops whey/egg white/casein blend, 1/2 scoop greens

Peri-Workout: 80 grams carbs + 30 grams casein hydrolysate

Meal 2) 12 ounces Jasmine rice, 5 ounces chicken breast, 100 grams Rao's marinara sauce, 1 cinnamon rice cake

Snack: 1 chocolate peanut butter Quest bar

Meal 3) 10 ounces Jasmine rice, 5 ounces chicken breast, 100 grams Rao's marinara sauce, 1 plain rice cake

Meal 4) 200 grams fat free greek yogurt, 1 scoop greens, 2.5 tbsp peanut butter, 7 grams VCO, 1 sprouted grain muffin

Meal 5) 5 eggs cooked in VCO

Macros for the day:
Fat: 90 grams
Carbs: 400 grams
Protein: 250 grams

Bodyweight this morning was 2 lb less than last week at 217.0 and waist measurement was a hair under 33. Metabolism is kicking in!

[ebomb55]

10.26.12

Bike HIIT
5 minute warmup
5 intervals (30 seconds all out/3 minutes 30 seconds medium)
5 minute cooldown

The usual cardio. Legs tomorrow

[ebomb55]

10.27.12

LEGS!

Lying Hamstring Curl
Warmups: 60 x 20, 100 x 15, 120 x 12
Worksets:
150 x 12
180 x 10
210 x 8
230 x 6

Back Squats
135 x 5
225 x 5
275 x 5
315 x 5
405 x 5
425 x 5
460 x 5

Banded Leg Press (1 mini band/side)
1 pps x 12
2 pps x 12
4 pps x 12
6 pps x 12
8 pps x 12
9 pps x 12
10 pps x 11

Walking Dumbbell Lunges (all on one leg, then other)
90 x 10 LR
90 x 12 LR
90 x 12/11LR

Barbell RDL/SLDL Hybrid
135 x 20
225 x 20
235 x 20
245 x 20(done with continuous tension on hammies)

Awesome overal leg session. Although squats are not near my personal best, I would consider them very strong since I haven't been training the squat as much and have been working much more towards hypertrophy. Leg press was strong. I stopped not at complete failure, but rather when the reps weren't as explosive as I'd like them to be. Walking lunges were tough, but I powered through with the 90s. The RDL's with continuous tension were brutal.

Chest/Shoulders/Triceps tomorrow.

[adamjohn32]

Still killing it Evan, always inspiring to look in here. GJDM

[ebomb55]

Still killing it Evan, always inspiring to look in here. GJDM

Haha yep, chipping away one workout at a time!

[ebomb55]

10.28.12

Chest/Shoulders/Triceps

Occluded Seated Calf Raise
90 x 32, 15, 15, 15

Incline HS Press
Warmups: 1 pps x 12, 1 pps + 25 x 12, 2 pps x 12
Worksets (only final one to failure, sets get increasingly closer to max reps)
2 pps + 25 x 12
3 pps x 10
3 pps + 15 x 8
3 pps + 30 x 6 (all time PR)

Flat Dumbbell Press ('perfect form', deep stretch, 3/4 lockout)
45 x 8
60 x 8
80 x 8
100 x 8
110 x 8
120 x 8 (not to complete failure, heaviest DB at this gym)
120 x 7

Barbell Incline Press (continuous tension, short rests)
135 x 10
185 x 10, 10, 10, 10

Rope Pushdown (hard flex hold)/Barbell Floor Press (elbows in, paused, flex hard at top)
12/185 x 5
12/225 x 5
12/245 x 5
12/225 x 5
12/185 x 5

Pec Dec Rear Delts/Band Rear Delts w/hard flex
80 x 15/monster mini x 10
80 x 15/monster mini x 10
120 x 15/mini x 10
100 x 15/mini x 10

Dumbbell Laterals (perfect form, short rest)
20 x 15, 15, 15 (ouch, wow)

Awesome session. The HS incline's felt very strong as my first movement. Unfortunately, the dumbbells at the gym I was at today only went up to 120, so those had to do. The first set of 8 wasn't to failure, but the second was, hitting 7. These were done with a deep stretch and a 3/4 lockout. Inclines felt great with the short rest. Triceps were shot after the superset. The rear Delt superset was very tough, gave me a nasty pump. The dumbbell laterals with the short rest and perfect form were surprisingly very hard. I did each rep from the hip with zero momentum and head back...delts were burning.

Getting ready for the big storm that's gonna supposedly hit NYC tomorrow and Tuesday...hopefully I can still get to the gym tomorrow to do HIIT :P.

[ebomb55]

10.29.12

Back/Biceps

Dead-Stop Smith Rows (from below the knee)
Warmups: 135 x 8, 185 x 8, 225 x 8
Worksets:
255 x 8
275 x 8
285 x 8
265 x 8

Single Arm Barbell Rows
Warmup: 50 x 10 LR
Worksets:
100 x 10 LR
115 x 10 LR
125 x 10 LR
100 x 10 LR

Stretchers
120 x 10
140 x 10
130 x 10
120 x 10

Rack Deads (mid shin, submax today)
Worked up to an easy 585 x 2

Occluded Rope Curls
35, 15, 15, 15

Gym was closing early today, so my session got cut short slightly, which is why I didn't push it a ton on rack deads. I worked up to a relatively easy set (prob had 5-7 in me) and will go big next week. The two row variations at the beginning destroyed my lats. I really love dead-stop smith rows, they prob are my all-time favorite rowing variation...would definitely recommend. If you do them correctly, with little to no momentum, getting a good stretch before setting the weight down, and driving the elbows back explosively on each rep, I'm not sure how you couldn't get a sick back pump.

We'll see what Hurricane Sandy has in store for us, but I'll try to get HIIT in tomorrow and then resume normal training Wednesday with Chest/Shoulder day 2. For all in NY and on the East coast, stay safe!