I didn't know your real name is Ethan, Evan
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Thread: Journey to a natural pro card
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02-08-2013, 03:40 PM #721
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02-08-2013, 03:55 PM #722
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02-08-2013, 05:43 PM #723
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02-09-2013, 10:18 AM #724
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02-09-2013, 10:23 AM #725
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02-09-2013, 01:26 PM #726
2.9.13
Bench Accessory Day
Warmup
Standing Military Press
Bar x 8
95 x 5
135 x 5
165 x 5
185 x 5
190 x 5
185 x 5
175 x 5
165 x 5
SSB JM Press
150 x 5
200 x 5
240 x 5
265 x 5
280 x 5
240 x 5, 5
Dead-Stop Dumbbell Rows/Football Bar Pushups
95 x 8 LR/failure
130 x 8 LR/failure
145 x 8 LR/failure
130 x 8 LR/failure
Chest-Supported Rows
100 x 4 x 8
Rope Pushdowns/Curls/Face Pulls
25/15/12
3 rounds
Side Bends
5 sets
Solid session...Really enjoying the heavy triceps work. Military press is feeling better...Hopefully I'll get back to heavier weights on that as I get more used to the movement.
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02-09-2013, 01:27 PM #727
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02-10-2013, 11:23 AM #728
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02-10-2013, 03:07 PM #729
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02-11-2013, 05:46 AM #730
2.10.13
Squat Day
Warmup
Vertical Jumps: 5 x 3
Squats (beltless, forgot knee sleeves today... )
135 x 8
225 x 5
260 x 8
305 x 3
355 x 1
400 x 3
425 x 3 x 1
445 x 3 x 1
470 x 2 x 1 (got stapled on the first rep...came back, powered through 2 x 1)
Barbell RDL
135 x 12
225 x 12
275 x 12
275 x 12
Lying Leg Curls (1.5 reps)
55 total reps , 6 sets, at 90 lb o
Hanging Knees-to-Forehead
Bw x 55 over 6 sets
Incredibly hard training session. I got to the gym and realized that I had forgotten my knee sleeves lol. As many of you know, I like to keep my knees warm as I have had 3 surgeries on them due to football. I squatted without them, and it was a bit awkward, especially with the heavier sets. I got stapled by 470, likely in part because of the lack if sleeves, but more so because of a lack of confidence. However, I pushed though and hit 2 x 1 with it and was pleased with that. Vids to come.
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02-11-2013, 07:42 AM #731
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02-11-2013, 02:23 PM #732
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02-11-2013, 04:55 PM #733
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02-11-2013, 06:23 PM #734
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02-11-2013, 06:28 PM #735
Food today:
Meal 1) 1/2 cup cream of rice, 1.5 scoops Beverly nutrition protein, 2 tbsp peanut butter, 1/2 scoop greens +
Peri-Workout: 25 grams peptopro + 60 grams glycofuse
Meal 2) 4.7 ounces (uncooked measure) brown rice pasta, 6 ounces chicken breast, 1/2 tbsp coconut oil, 1/2 cup tomato sauce, Franks red hot
Meal 3) 2 slices whole wheat bread + 2 tbsp peanut butter, 2 rice cakes + , 5.5 ounces chicken breast, 1/2 tbsp coconut oil
Meal 4) 3.5 ounces chicken breast, 2 slices sesame ezekiel bread + 2 rice cakes + 1/2 tbsp coconut oil
Meal 5) 3 eggs cooked in VCO, 3 slices sesame ezekiel bread + 3/4 tbsp coconut oil
110 F/260 P/500 C
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02-13-2013, 05:10 AM #736
2.13.13
Bench Day
Warmup
Medicine Ball Slams
Medicine Ball Chest Throw
3 x 5 each
Bench Press (paused)
135 x 5
165 x 8
190 x 5
225 x 5
250 x 1
280 x 1
295 x 3 x 3
Incline Football Bar Press w/Fat Gripz/Pull-up
185 x 8/8
165 x 8/8
Triceps Extensions/Dumbbell Hammers
5 x 8/12-15
Had a lot of pain in the crook of my elbow today. I was able to push through by drenching it in icy hot, but damn, pain was pretty rough.
295 felt pretty good today.
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02-13-2013, 08:12 PM #737
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02-14-2013, 04:21 AM #738
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Raise your arms a bit (even with your shoulders) and roll your elbows forward and bring your wrists back a bit i bet this will help your lats get wider and shoulders to pop a bit more (a small posing tip).
I think you are not showing your full potential on your back. Regardless your shoulders/lats are HUGE
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02-14-2013, 07:09 AM #739
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02-16-2013, 01:48 PM #740
2.15.13
Deadlift
Warmup
Medicine Ball Slams
Vertical Jumps for Height
3 x 5 for each
Deadlifts
135 x 5
225 x 5
315 x 6
355 x 3
425 x 1
485 x 1
535 x 1
565 x 3 x 3
Front Squats
3 x 20
Back Extensions
3 x 20
Single Arm Farmers Walks
150 lb x 100 ft LR
4 times
Brutal session. 565 felt slow, but I pushed through and got the work in.
2.16.13
Bench Accessory
Standing OHP
135 x 5
165 x 5
185 x 5
190 x 4
175 x 5
155 x 5
Dumbbell Incline Press/Dumbbell Rows (MD style)
120 x 8/8 LR
4 rounds
Sternum Pull-ups/Dumbbell Laterals
8/10
4 rounds
Rope Pushdowns/Dumbbell Cross Bodies
20/12 LR
4 rounds
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02-17-2013, 08:39 AM #741
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02-17-2013, 03:48 PM #742
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02-17-2013, 04:44 PM #743
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02-17-2013, 08:46 PM #744
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02-18-2013, 11:58 AM #745
2.18.13
Squat Day
Warmup
Vertical Jumps for Height
3 x 5
Box Squat Banded Knees
2 sets
Squats
135 x 8
225 x 3
260 x 8
305 x 5
355 x 2
405 x 1
445 x 1
470 x 3, 2, 3 (bombed out on 3rd rep of 2nd set)
Lying Leg Curls (hard squeeze at top)
55 total reps over 6 sets
Weihhted Situps (DB against chin)
25 lb x 8
40 x 4 x 8
I was very pleased with myself today. First set of 470 x 3 felt pretty solid and I was pumped as 470 x 1 last week was brutal lol. I lost my tightness on the 3rd rep of the second set and went down and then came back strong on the 3rd set.
Lying leg curls and sit-ups were done with very short rest. Deload time :P.
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02-18-2013, 12:14 PM #746
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02-18-2013, 12:15 PM #747
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02-18-2013, 12:18 PM #748
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02-18-2013, 05:41 PM #749
Today's eats:
Meal 1) 2 eggs + 2 slices lean turkey bacon cooked in VCO, 1 sprouted wheat bagel + 1/2 tbsp VCO
Meal 2) 75 grams cream of rice, 1.5 scoops protein, 2 tbsp coconut peanut butter, 1 scoop greens
Peri-Workout: 80 grams glycofuse + 35 grams peptopro
Meal 3) 5 ounces (uncooked) brown rice pasta, 6 ounces chicken, 150 grams marinara sauce + Franks red hot, 1/2 tbsp VCO
Meal 4) 300 grams Siggis Fat Free Yogurt, 2 tbsp coconut peanut butter, 1 scoop greens powder, 3 rice cakes, 3/4 cup peanut butter puffins
Meal 5) 3 omega 3 eggs, 2 slices lean turkey bacon, 1 sprouted wheat bagel + 1/2 tbsp VCO
250 P/505 C/110 F, 4,010 cals
Still maintaining a morning weight of 222.
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02-19-2013, 11:06 AM #750
Your third set was your best squat set.
See how those chuck's make all the difference in the world?
Try pointing your toes out a little more. Your knees are coming in a tad in the hole, pointing your toes out a bit more will give your knees a chance to try travel and "push out" at the bottom.
Good work Evan!
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