Journey to a natural pro card

[ebomb55]

wow... very impressive man. job well done

Thanks man, appreciate it!

[NaturalPursuit]

Man thats awesome! Great job!

[ebomb55]

1.1.13

Arms/Core

Barbell Curls/Rope Pushdowns
80 x 8/35 x 12
4 rounds

EZ Bar Curls/Bench Dips
50 + bar x 10/failure (until I couldn't flex as hard as possible)
4 rounds

Hammer Curls/Decline EZ Bar Extensions
40 x 15/50 + bar (2 sets), 70 + bar (2 sets)
4 rounds

Cordova Extensions/Reverse EZ Curls
10 LR/30 x 15
3 rounds

V Ups
20 lb x 20
30 x 15
Ascending Set
20 x 10 to 30 x 10 to 40 x 10

Hanging Leg Raises
8-12 reps, 8 sets, rest is partner doing them

Awesome arm session. Was pumped up after the first superset and it just kept getting better haha.

Core work felt nice too.

[ebomb55]

Man thats awesome! Great job!

Thanks man!

[ebomb55]

1.2.13

Secondary Back

Weighted Pull-Ups (sternum style, done explosively)
+ 20 lb x 6x6

Meadows Rows
90 x 10 LR
100 x 10 LR (3 sets)
115 x 10 LR

Dumbbell Pullovers
65 x 4x10

Neutral Grip Sternum Chins
2 x 10
2 x 10 (machine assisted, slow eccentric/explosive concentric)

Kayak Rows
4 x 10

I really enjoy the secondary back sessions. I always get a nasty pump in my lats, but they never leave me beat down...a perfect combination of exercises.

[TIUjoe]

Hey man, you are a monster! Great size, incredible conditioning at your first show. I worked with Layne also for the OCB Midwest States this past year, it was my first show also. He's an awesome coach and I look foward to working with him next contest season as well. Are you still training with John Meadows? Are you following the "mountain dog" approach to dieting as well?

[ebomb55]

Hey man, you are a monster! Great size, incredible conditioning at your first show. I worked with Layne also for the OCB Midwest States this past year, it was my first show also. He's an awesome coach and I look foward to working with him next contest season as well. Are you still training with John Meadows? Are you following the "mountain dog" approach to dieting as well?

Thanks man.

Working with Layne is definitely one of the best diet/overall bodybuilding decisions I've ever made in my life.

I am working with JM and follow 'MD' principles with food choices.

[ebomb55]

1.3.13

Legs!

Lying Leg Curls
2 warmup sets x 20 reps
125 x 12
170 x 10
200 (stack) x 8
Dropset
125 x 10 to 110 x 10 to 95 x 10 + 25 partials (hammies very pumped at this point)

Leg Press (continuous tension)
3 warmup sets x 20 reps
Worksets
8 pps x 40
9 pps x 30
10 pps x 20
12 pps x 10 (did these with 3 second eccentrics)

1.5 Rep Back Squats
185 x 8, 8
225 x 8, 8

Barbell RDL using 25s
145 x 10, 10
195 x 10, 10
145 x 20, 20

Leg Press Calf Push
2 pps x 2 x 60 seconds
Dropset
4 pps x 15 to 3 pps x 15 to 2 pps x 20 to 1 pps x 20
2 pps x 30 seconds/dorsiflexions x 30 seconds (3 rounds)

Awesome leg session. High rep leg press was brutal. 1.5 squats felt great with the free bar. I did these with a 3 second eccentric on the initial squat, which made the TUT for the entire set around a minute or so.

[ebomb55]

Update pics.

I think the front pic shows some good arm improvement.

[Jab1]

Your pain tolerance is stoopid and you have the physique to reflect it.

[ebomb55]

1.4.13

Chest/Shoulders

Life Fitness Incline Press
1 pps x 15
1 pps + 25 x 15
2 pps x 12
Worksets
2 pps + 25 x 12
3 pps x 10
3 pps + 25 x 8

Barbell Incline Press
Explosive sets:
225 x 5, 235 x 5, 5
Heavier Sets
265 x 4, 4
Heavy Sets
285 x 3, 305 x 3

Dumbbell Flat Bench
65 x 3x10

Cable Flies
2 x 15

Dumbbell Laterals
30 x 8
35 x 2x8
40 x 2x8

Pec Deck Rear Delts/Band Pull Aparts
15/10
4 rounds

Dumbbell Front Raise (hold DBs together)
20 x 12, 12
25 x 12

Solid chest/shoulder session. Inclines were pretty strong today, despite being pretty tired from HS work. Flat DBs and flies gave me a nice pump, and all the shoulder work was really pump-oriented.

[ebomb55]

Your pain tolerance is stoopid and you have the physique to reflect it.

Haha thanks man.

Ya, you realize after a while that progress in bodybuilding is all about pain tolerance. Not necessarily adding weight to the bar, although that is important, being able to push through pain on a muscular level is more important IMO.

[ebomb55]

1.6.13

Back

Weighted Pull-Ups
Bw x 5
+ 10 x 5
+ 20 x 5
+ 30 x 5
+ 40 x 5
+ 60 x 5
+ 70 x 5

Pro-Grip Pulldowns
4 x 8

Straight Bar Cable Rows
4 x 8

Pendlay Rows (done explosively, not super heavy)
205 x 3x6
225 x 6

DY Deadlifts (done slowly, hard 1 second flex entire back at top)
275 x 4x10

Got a great pump today. Nothing super heavy, but it felt that all the exercises together hit my back perfectly. I would strongly recommend the DY deadlifts this style with a super hard flex at the top and done very slowly/controlled. My whole back was cramping with 275 by the final set.

[ch3v3ll3]

I remember reading your log on Tnation. Quads are disgusting. I'm not sure if I am remembering correctly, but I thought you were working with John Meadows, no?

Subbed.

[ebomb55]

I remember reading your log on Tnation. Quads are disgusting. I'm not sure if I am remembering correctly, but I thought you were working with John Meadows, no?

Subbed.

Haha, thanks man!

Ya, I'm still working with JM...definitely one of the best BBing ivestments I've ever made.

[ch3v3ll3]

Haha, thanks man!

Ya, I'm still working with JM...definitely one of the best BBing ivestments I've ever made.

Your rep:quads ratio is way off.

Why no avatar man?

[ebomb55]

Your rep:quads ratio is way off.

Why no avatar man?

Haha, good question...I took my old one down to put up a new one, and kinda forgot about it lol.

What do you mean rep:quad ratio?

[ebomb55]

1.7.13

Chest//Legs (all secondary)

Superset 1:
Lying Leg Curl/Machine Press
85 x 10/90 x 10
95 x 10/110 x 10
110 x 10/130 x 10
125 x 10/155 x 10
125 x 10/175 x 10
125 x 10/195 x 10
125 x 10/210 x 10

Superset 2:
Dumbbell Hex Press/Back Squat (explosive)
40 x 12/135 x 10
45 x 12/225 x 6
50 x 12/245 x 6
60 x 12/265 x 6
60 x 12/285 x 6
70 x 12/305 x 6

Pec Minor Dips/Band Over-Backs
+ 45 x 20/10
Bw x 30/10
+ 70 x 20/10

Tabata Goblet Squats
40 lb kettlebell

V-Ups/Hanging Leg Raises
3 sets

Had to combine legs and chest since I missed my secondary leg session on Saturday. Good pump today.

Arms tomorrow :P.

[ch3v3ll3]

Haha, good question...I took my old one down to put up a new one, and kinda forgot about it lol.

What do you mean rep:quad ratio?

you rep power to the size of your quads is way low.

Should have more reps brah.

[ebomb55]

Here's another update pic.

[ebomb55]

1.8.13

Arms/Calves

Standing Calf Raise/Dorsiflexions
3 work sets/3 sets to failure

Rope Pushdowns/Close Grip Pushups (back feet elevated, 3 second eccentric)
12/15
12/15
12/12
12/12

Palms-Up Dumbbell Curls/Barbell Curls (using grip force)
25 x 8/70 x 6
30 x 8/80 x 6
30 x 8/80 x 6
30 x 8/60 x 6

Bench Dips/EZ Decline Extensions
15/Bar + 50 x 12
4 rounds

Barbell Reverse Curls (using fat gripz)/Cross Body Hammer Curls
30 x 15/30 x 8 LR
4 rounds

Nasty, nasty pump today. My triceps were cramping by the second superset and biceps felt great with the combination of forearm and brachialis work.

[ebomb55]

1.9.13

Secondary Back

Sternum Pullups (mixed grips)
3 x 15

Meadows Rows
45 x 10 LR
70 x 10 LR
100 x 10 LR
115 x 10, 10 LR

Dumbbell Meadows Pullovers
65 x 2x10
55 x 3x10

Sternum Chins
4 x 10

Underhand Pulldowns
4 x 10

Great secondary back session. Nasty lat pump, and Pullups are getting easier every week. None of the sets today done to failure.

[jaredmus]

legs and back development look great man keep up that good work

[ebomb55]

legs and back development look great man keep up that good work

Thanks bro, appreciate your comments!

[ebomb55]

1.10.13

Legs!

Lying Leg Curls
Warmups:
60 x 20
80 x 20
110 x 12
125 x 12
Worksets
140 x 12
170 x 10
200 (stack) x 8
Dropset
140 x 10 to 125 x 10 to 110 x 10 + 25 partials out of the bottom (hammies so pumped I can barely stand haha)

Leg Press (continuous tension)
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10
7 pps x 10
8 pps x 10
9 pps x 10
11 pps x 10
12 pps x 10
14 pps x 10

1.5 Rep Back Squats (very controlled eccentric, controlled concentric to half-squat, return back to bottom controlled, explode up to full rep)
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
(none to failure)

Barbell RDLs using 25s
95 x 10
145 x 10
195 x 10
245 x 10, 10, 10

Amazing leg session. Everything was on point today, especially leg press. I recall once doing 28 plates and the reps were crappy. Today, these were controlled, deep, continuous tension reps. Try 1.5 rep squats in a controlled manner if you want to hate your workout.

[ch3v3ll3]

damn that's a lotta volume.

[ebomb55]

damn that's a lotta volume.

Haha, ya, mainly on the leg press. While I did a ton of 'warmup' sets, the only sets that counted as 'work sets' were the 11, 12, 14 pps sets.

[ch3v3ll3]

Have you always had trouble with arm development in comparison to the rest of your body? How has Meadows' approach changed that?

[ebomb55]

Have you always had trouble with arm development in comparison to the rest of your body? How has Meadows' approach changed that?

Ya, I had (still do haha). I think Meadows training has helped me focus more on the MMC and really pumping blood into the muscles. It has caused me to focus a ton on the form as well.

I think recent pictures show that my arms have improved a good deal and are, at this point, not really a weak bodypart.

[ebomb55]

1.11.13

Chest/Shoulders

Machine Press
Warmups
90 x 20
110 x 15
150 x 15
Worksets
200 x 15
220 x 12, 8

Incline Barbell Press
255 x 3x5
Closer grip, move hands in slightly
225 2x8
Close Grip (pause on chest)
165 x 10, 10

Twist Press
40 x 8
50 x 8
70 x 8, 16 to 40 x 8

Incline Dumbbell Flies
30 x 20

Bentover Rear Delt Laterals
30 x 15
40 x 15, 15
25 x 15

Dumbbell Shoulder Press/Dumbbell Front Raise
70 x 8/20 x 10
70 x 8/20 x 10
60 x 8/20 x 10
60 x 8/20 x 10

Partial Dumbbell Laterals
50 x 25
60 x 25
65 x 25

Great chest/shoulder session. I was ridiculously pumped after the machine presses, more so than usual for some reason. The sets of 5 on the incline were done explosively and in a continuous fashion. The close and closer grip sets really fired up my triceps. If you're having trouble feeling your chest working, I'd highly recommend twist presses.

Shoulder stuff felt great. My Delts felt awesome after partials, haven't done them in a month or so.