Journey to a natural pro card

[ebomb55]

4.3.12

Chest/Shoulders

Cable Flies/Dumbbell Flies
4 sets, 12/7 reps

Incline Bench Press (3 second eccentric, no lockout)
205 x 6
225 x 6
230 x 6
235 x 6

Flat Banded Bench Press (doubled minis, 2 second pause on chest)
135 x 5
165 x 5
190 x 5 (1 or so reps shy of failure)
185 x 5
135 x 5

Dumbbell Lateral Raises (10 seconds rest between sets)
Warmups: 15 x 8, 25 x 8
Work sets
35 x 8, 8, 8

Machine Shoulder Press (2 second flex at top)
35 x 10, 65 x 10
Works
100 x 10 + 10 partials
105 x 10 + 10
95 x 10 + 10

Incline Rear Delt Flies
30 x 35 + partials
30 x 30 + partials

Strong chest/shoulder session...the pre exhaust work was amazing...really helped me feel incline presses and flats much more. I was stronger on the inclines with 3 second eccentric + cont tension than I thought and flats + bands were good as well.

Shoulders got a nasty pump from the laterals and the machine presses and finished nicely with rear Delts.

[ebomb55]

4.4.12

Cardio/Calves/Abs

15 minutes incline treadmill

Smith Elevated Calf Raise
205 x 10 + 6 partials
225 x 10 + 6 partials (4 sets)
205 x 10 + 6 partials

Seated Calves
3x25

Supported Hanging Leg Raises
20 lb x 25
27.5 x 18, 15, drop do Bw to failure (pump reps)
30 x 15 drop Bw to failure

Standing Rope Crunches
4 x 15-25

I fasted today until 7:00 PM...felt nice.

Devouring some chicken, rice, avocado, etc...yum.

Big back session tomorrow, so psyched.

[ebomb55]

4.5.12

Back/Traps

Single Arm Cable Rows (pull elbow as far back as possible)
Work sets
80 x 12 LR
100 x 10 LR
110 x 8 LR

Rack Pulls (3-4 inches below knee, lower slowly)
135 x 6
225 x 6
315 x 6
405 x 5
495 x 3
585 x 3
635 x 3 (had more in tank, but very hard still)

Lat Pulldowns (partner pushing on eccentric)
150 x 10
180 x 10
200 x 10

Chest Supported Rows (stretch + elbows back)
25 x 12
50 x 12
45 x 12

Dumbbell Shrugs (3 sec squeeze)
130 x 10, 6, 20 (normal)
X 2

Banded Hyper extensions
Bw x failure
2 sets

Awesome back session...the rack deads were an all-time PR, and I should have gone heavier.

Single cables crushed my lower lats, partner push downs were great, chest rows hit my upper back pretty hard, the shrug 'triple set' gave me a nasty pump and the extensions crushed my low back/erectors.

Trained at my home gym today for the first time in a while...guys said I look bigger/better.

[ebomb55]

4.6.12

Step Mill
16 minutes as hard as possible

Hanging Leg Raise
20 lb x 20
Triple drop
20 x failure, failure, failure
2 sets

Rope Crunch
4 sets to failure

The usual off day work. Arms tomorrow.

[DRod703]

What are you marcos as of right now? How low have you gone in the past in dropping carbs. Great stuff bro, Keep it up, Going to follow this

[ebomb55]

4.7.12

Arms/Cardio

25 minutes incline treadmill

Bench Dips/Incline L Extensions
45 x 20/15 x 7 LR
90 x 20/20 x 7 LR
90 x 20/20 x 7 LR
45 x 20/15 x 7 LR

Close Grip Bench Press
135 x 8
185 x 8
155 x 8

Rope Pushdown
3 x 6

EZ Bar Curls
50 + bar x 12
60 + bar x 10
70 + bar x 8

Palms Forward DB Curls/Hammers
15 x 8/8
20 x 8/8
20 x 8/8

EZ Bar Machine Preachers
65 x 6
90 x 6, 6, 6

Amazing arm session. Pump was ridiculous. On the palms forward curls, I couldn't curl them up all the way because my biceps were so pumped, so I just went as far as I could.

[acm807]

wow,

as good as you looked last show, i'm surprised you hired someone else!

[ebomb55]

wow,

as good as you looked last show, i'm surprised you hired someone else!

I only hired John to do my g while in the offseason, I'm not dieting for a show right now. When I do again, I will be hiring Layne for my Diet!

[ebomb55]

What are you marcos as of right now? How low have you gone in the past in dropping carbs. Great stuff bro, Keep it up, Going to follow this

Macros are about this on training days:

Protein: 275-300
Carbs: 400
Fat: 100-110

On offdays, I usually fast until 4 and then eat 3 big meals, totalling 2500-3000 calories.

During my contest diet, the lowest Carbs went was 80 grams/day.

Right now, I'm maintaining my weight, staying steady around 222-225.

[WoopItsKevin]

Macros are about this on training days:

Protein: 275-300
Carbs: 400
Fat: 100-110

On offdays, I usually fast until 4 and then eat 3 big meals, totalling 2500-3000 calories.

During my contest diet, the lowest Carbs went was 80 grams/day.

Right now, I'm maintaining my weight, staying steady around 222-225.

How do you like fasting until 4? I'm never hungry until sometimes noon after I wake up but feel better knowing I get something in my system before then...is this something you've done for a while?

[DannyQuach]

subbin in brothaman..

just started my first thread on here as well.

As like many others, just another guy on his journey to get that natty procard.

good to see another youngbuck with the drive though my man. keep it up.

I'll be competing SNBF and NANBF this july. NANBF feeds in with OCB to IFPAs federation. maybe we'll step on stage togheter one day bud!

[ebomb55]

4.9.12

Legs

Seated Calf Raise
2 warmup sets
Works: slow negative, stretch, squeeze
115 x 15
125 x 15, 15
115 x 15
90 x 10, 10 (super long stretch)

Seated Leg Curl
Warmups
Works
225 x 10, 10, 10
Dropset
255 x 6, 225 x 6, 185 x 6, 135 x 15
(ouch)

Back Squats
3 warmup
335 x 5x5

Walking Barbell Lunges
Bar x 12 LR (3 sets)

DB RDL
65 x 12
95 x 3x12

15 minutes elliptical

Devastating leg session.

Leg curls crushed my hams. We did a slow negative (2-4 sec) and a hard flex.

Back squats were light because we were focusing in very deliberate form...no rep could be slow. I have done 505 x 6, don't forget it :P.

Lunges were also very strict on the form and they destroyed my glutes/quads/hams

Awesome day overall.

[ebomb55]

How do you like fasting until 4? I'm never hungry until sometimes noon after I wake up but feel better knowing I get something in my system before then...is this something you've done for a while?

Last spring, I experimented a bit with the lean gains style of intermittent fasting, and I enjoyed it. However, I have found that I have better training sessions with a carb meal 1.5-2 hours prior to training, so on days that I lift, I will not utilize this approach, but have found that on my off-days, it allows me to give the illusion of consuming more food since my eating window is smaller. Not only has it made eating easier on off-days, but I believe that it has helped me make improvements in body comp at the same weight.

[ebomb55]

subbin in brothaman..

just started my first thread on here as well.

As like many others, just another guy on his journey to get that natty procard.

good to see another youngbuck with the drive though my man. keep it up.

I'll be competing SNBF and NANBF this july. NANBF feeds in with OCB to IFPAs federation. maybe we'll step on stage togheter one day bud!

Awesome brotha! Good to have ya. I'll be following your log as well!

[WoopItsKevin]

Last spring, I experimented a bit with the lean gains style of intermittent fasting, and I enjoyed it. However, I have found that I have better training sessions with a carb meal 1.5-2 hours prior to training, so on days that I lift, I will not utilize this approach, but have found that on my off-days, it allows me to give the illusion of consuming more food since my eating window is smaller. Not only has it made eating easier on off-days, but I believe that it has helped me make improvements in body comp at the same weight.

Ah i gotcha man, makes sense! eating on off-days always seems to trouble me...my appetite just isn't there if I'm not training that day.

[ebomb55]

Ah i gotcha man, makes sense! eating on off-days always seems to trouble me...my appetite just isn't there if I'm not training that day.

Same here. And also, fasting has the added benefit of giving the illusion of eating more.

[ebomb55]

4.10.12

Chest/Shoulders

Incline Dumbbell Press (deep stretch, squeeze together at top)
35 x 15
65 x 15
80 x 8
90 x 8
100 x 8
110 x 8, 8

Decline Smith Press (very slight angle)
95 x 15
Works
185 x 25
205 x 25
255 x 12
Dropset
285 x 10, 205 x 15, ultra-wide: 115 x 25

Flat Banded Bench Press: doubled red mini's, 2 second pause, explode + squeeze
135 x 5
185 x 5
175 x 5
135 x 5

Cable Flies (big stretch)
4 x 6

Smith Overhead Press
185 x 15
225 x 10
205 x 12
135 x 15

Seated Dumbbell Press: squeeze DBs together as hard as possible at the top
35 x 10
50 x 10
40 x 10

Bent-Over Rear Delt Dumbbell Flies
20 x 30, 20, 10 (30 seconds rest between sets)
20 x 30, 20, 10 (30 sec rest)

Awesome chest/shoulder session...pump was ridiculous today.

I am loving doing the dumbbell presses with super strict form. Squeezing at the top hard and stretching at the bottom forces you to use significantly less weight, but it really allows you to get more out of the movement. Decline smiths gave me a nasty pump, especially since they were done in a continuous fashion. Banded flats are always fun...did a bit more overhead pressing this week and my delts definitely felt it. Rear flies made them stick out from the side lol...awesome look.

[ebomb55]

4.11.12

Cardio, Calves, Abs

20 minutes incline treadmill

Weighted V Ups
17.5 x 25
22.5 x 18
25 x 10 to 15 x 10 to bw to failure

Seated Calf Raise
4 x 15, 2 x 10

Standing Rope Crunch
4 x 15 w/15 rest

10 minutes incline treadmill

The usual...back tomorrow, arms saturday

[Savage925]

damn bro your routines seem like they really work. I think me and my workout partner are going to try them next week since were cutting too

[mikemillertime]

hey man im in on this! i know its a little late but ive been putting around the site since i got a prep log in here too!

curious what was your contest weight last time you competed? i know youll come in bigger this time. since its all about improvements. just wondering for a point of reference

[ebomb55]

damn bro your routines seem like they really work. I think me and my workout partner are going to try them next week since were cutting too

My current routine definitely is working, although I'm not cutting right now!

[ebomb55]

hey man im in on this! i know its a little late but ive been putting around the site since i got a prep log in here too!

curious what was your contest weight last time you competed? i know youll come in bigger this time. since its all about improvements. just wondering for a point of reference

Good to have ya bro!

I weighed 195-196 on contest day...my guess is that I might weigh a little less or the same, but am not really shooting for a weight goal, rather trying to get as shredded as possible.

[adamjohn32]

I weighed 195-196 on contest day...my guess is that I might weigh a little less or the same, but am not really shooting for a weight goal, rather trying to get as shredded as possible.

bingo... shredsville or bust my man, most people don't realize that they actually give the illusion of looking bigger when they get shrinkwrapped. When are you thinking of hitting the stage again?

[ebomb55]

4.12.12

Back/Traps

Dead Stop Smith Rows
3 Warmups
235 x 8, 245 x 8
275 x 7, 285 x 7

Single Arm Barbell Row
Warmups
125 (5 25s) x 8 LR
135 x 8 LR
100 x 8 LR

Chins
Close neutral
2 x failure + help
Medium normal
2 x failure +

Meadows Pullovers
60 x 10
80 x 3x10

DB Shrugs
2 sets, 4 second hold at top

Hypers
Band + 35 lb x 10 to 35 lb x 10 to bw x failure
35 lb x failure to bw x failure

15 minutes incline treadmill

Awesome back session...sick pump. Back is definitely growing from the heavy rowing and stretching.

[WoopItsKevin]

Bada$$ back workout man! Serious weights=serious muscle keep it up!

[ebomb55]

bingo... shredsville or bust my man, most people don't realize that they actually give the illusion of looking bigger when they get shrinkwrapped. When are you thinking of hitting the stage again?

Exactly. Trying to achieve a weight is silly when you wanna be as shredded as possible.

Well, I will be starting law school in the fall, so I won't be competing at all during the first year, so hopefully fall 2013 will be my time to shine!

[ebomb55]

Bada$$ back workout man! Serious weights=serious muscle keep it up!

Ya, I'm loving the rowing with very strict form...cramps in the lats ftw.

[DannyQuach]

4.12.12

Back/Traps

Dead Stop Smith Rows
3 Warmups
235 x 8, 245 x 8
275 x 7, 285 x 7

Single Arm Barbell Row
Warmups
125 (5 25s) x 8 LR
135 x 8 LR
100 x 8 LR

Chins
Close neutral
2 x failure + help
Medium normal
2 x failure +

Meadows Pullovers
60 x 10
80 x 3x10

DB Shrugs
2 sets, 4 second hold at top

Hypers
Band + 35 lb x 10 to 35 lb x 10 to bw x failure
35 lb x failure to bw x failure

15 minutes incline treadmill

Awesome back session...sick pump. Back is definitely growing from the heavy rowing and stretching.

i like that bud. lats = fried. nice job

[adamjohn32]

Exactly. Trying to achieve a weight is silly when you wanna be as shredded as possible.

Well, I will be starting law school in the fall, so I won't be competing at all during the first year, so hopefully fall 2013 will be my time to shine!

lawd, you're gonna make some noise in 2013 for sure. good luck with school, a few of my friends and family are lawyers, first couple of years are no joke. was thinking of doing IP law myself, just too much reading for me, more of a math dude lol.

[ebomb55]

i like that bud. lats = fried. nice job

Haha me too...feeling it today!