Anthony's road to first Natural Competition (2013)

[antevans007]

10/7/12

Weight: 175.8

Back:
Rows: 1x10 180 2x10 170
Lat Pulldown: 3x10 180
Rear Delt Fys: 1x10 120 2x10 125

Legs:
BB Squat: 5x5 260
Leg extension: 1x10 210 2x10 220
Leg Curl: 1x10 150 2x10 160(8 reps on last set)
Calf Raises: 3x20 (45lb plate each side)

groin is fully healed and today's workout felt great. It was good to hit the legs after missing Wednesday

[antevans007]

10/8/12

Weight: 175.9 (.9lb increase from last Monday)


Chest:
BB Bench Press: 1x5 135 1x5 185 1x5 225 1x5 245 1x3 275 1x5 265(PR for 5RM)
Incline Bench Machine: 3x10 (all the incline benches were taken and I was pressed for time so I did the machine)
DB Bench Press: 3x8 100lb
Machine Flys: 1x10 180 2x10 185

Bicep:
Hammer Curls: 3x10 55lb
Iso Curls: 3x10 35lb
Preacher: 2x12 70lb

Definitely happy with my BB bench press today. Never a bad thing to hit PR's

[antevans007]

10/10/12

Weight: 175.5 Lift was really good today. I'm starting to really enjoy doing legs which this time last year was def not the case.

Back:
Lat Pulldowns: 1x10 180 2x10 190
Rows: 3x10 170
Rear Delt Flys: 2x10 125 1x10 130

Legs:
BB Squat: 5x5 265lb
Leg Extension: 2x10 220 1x10 230
Leg Curls: 2x12 160
Calf Extensions: 2x30 230
Calf Raises: 2x20 (plate each side)

Other: I felt really light headed after each set of squatting today. The last set I actually got light headed in the middle of the set. Idk what it is. I dont do a good job of exhaling on the way up so maybe thats it.

[antevans007]

10/11/12

Weight: 175.8 Last workout I can squeeze in until next Thursday. I'm going back home for Fall break and wont have access to a gym. There is a possibility I can borrow a friends gym pass for a few days but we'll see how that goes. This may be just the break I need though.


Chest:
BB Bench Press: 1x5 135 1x5 185 1x5 225 1x3 255 1x1 285 1x1 305(just barely missed) 1x3 275
Db pullover: 3x10 60lb
DB bench Press: 3x8 100lb
Machine Fly: 2x15 175

Tricep:
Rope Pushdown: 1x10 85 2x10 80
Iso db Extension: 2x12 25lb
Iso Skullcrusher: 2x12 20b


overall a solid workout. I really wanted 305 which would have been a PR. I just benched heavy on Monday, so I was on short rest. I honestly think if I was fresh I could have gotten it.

I forgot to post week 6 pics so those should be up later tonight

[antevans007]

10/19/12

Weight: 176.2

Chest:
Bench Press: 1x5 155 1x5 185 1x5 225 1x5 245 1x5 270(PR)
Incline Bench Press: 4x6 215(PR)
DB Bench Press: 3x8 100 (only got 18 reps I was very fatigued by this point)
Machine Flys: 3x10 180

Bicep:
Hammer Curls: 3x10 55lb
Iso Curls: 3x12 30lb

Abs

That week off definitely did my body some good. I had a really strong workout and look forward to some more of these.

[antevans007]

10/22/12

Weight: 177 (this is tied for the heaviest i've ever been)
Took a spontaneous trip to visit my gf over the weekend and planned on working out at the gym at her school but it was closed for some ceremony so i missed my sunday legs

Chest:
BB Bench Press: 1x5 155 1x5 185 1x5 225 1x5 250 1x5 275 (got 4 and barely missed my 5th. I def think i can get 5)
Incline BB bench press: 2x6 220 2x4 220
DB Bench Press: 1x10 90lb 1x9 90lb 1x8 90 lb (i was DEAD during this exercise and overall disappointed with the numbers)
Machine Flys: 1x10 180 1x10 170 1x10 160 (again by this point my chest had tapped out lol)

Bicep:
Hammer Curls: 3x10 55lb
Iso: 3x12 30lb

Abs

Chest:

[antevans007]

not the best poses or shots but here are the latest pics

[antevans007]

Weight: 177.2

First time ive hit shoulders and triceps in a while

Shoulders:
Front/lateral raises:3x10 22.5lb
Shrugs: 3x15 70lb
Shoulder Press Machine: 2 plates each side 3x12

Triceps:
Rope Pushdown: 3x10 80lb
Iso Extension: 3x10 22.5lb
Kickbacks: 2x12 20lb

Weighted abs

[antevans007]

10/24/12

Weight: 178 (highest ive ever weighed in)

great workout today! first time ive hit lower body this hard in two weeks and I got my ass kicked but I loved it. Definitely the best worst weeling

Back:
Machine Rows: 3x10 180lb
Machine Rear Delt Flys: 3x10 130lb
Machine Lat Pulldown: 3x10 150lb

Legs:
BB Squats: 5x5 270lb (from set 1 to set five I felt like death but I cranked them out)
Leg Extension: 3x10 220lb
Leg Curls: 3x10 150lb
Calf raises: 2x20 (plate each side)

Tomorrow is my off day and then I hit chest friday where I hope to hit a few PR's.

[demonwareltd]

Nice workouts going on in here! How long r you bulking for and how many weeks r u planning to give yourself to prep?

[antevans007]

Nice workouts going on in here! How long r you bulking for and how many weeks r u planning to give yourself to prep?

Thanks for stopping by!

I want to get up to around 195 by the end of february and then probably 20 weeks for prep since this is my first go around. That is my initial plan but it's not concrete. I am def up for change if need be

[antevans007]

10/26/12

Weight: 177.5

Workout was awesome today. Im completely exhausted but i hit some PR's

Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x5 250 1x3 280(PR and it felt really easy. I would be very surprised if i dont get this for 5 reps monday) 1x1 300(also felt easy. I should have went for 2 reps)
Incline BB Bench: 3x6 220 1x6 225(PR)
Db Press: 3x10 90lb (10,9,9 for reps)
Machine Flys: 1x10 180 2x10 175

Biceps:
Hammer Curls: 3x10 55lb
Iso Curls: 3x10 35lb
Preacher Curls: 3x10 80lb

Abs

I really hope i can keep this linear increase in strength going until Thanksgiving break.

[antevans007]

10/28/12

Weight: 178.5 (family came to visit and I had a milkshake and bacon/cheese fries, so I def slipped up yesterday nutrition wise)

Back:
Machine Rows: 3x10 185
Machine Rear Delt flys: 3x10 135
Lat Pulldown: 3x10 155lb

Legs:
BB Squat: 5x5 275 (Really hard but felt much better than wednesday)
Leg Extension: 2x10 220 1x10 230
Leg Curls: 3x10 155
Leg Press: 1x10 310 2x10 330
Calf Extension: 3x20 (plate each side)

Workout was great today. Ive gotta work hard if I wan my legs to grow.

[demonwareltd]

10/28/12

Weight: 178.5 (family came to visit and I had a milkshake and bacon/cheese fries, so I def slipped up yesterday nutrition wise)

Back:
Machine Rows: 3x10 185
Machine Rear Delt flys: 3x10 135
Lat Pulldown: 3x10 155lb

Legs:
BB Squat: 5x5 275 (Really hard but felt much better than wednesday)
Leg Extension: 2x10 220 1x10 230
Leg Curls: 3x10 155
Leg Press: 1x10 310 2x10 330
Calf Extension: 3x20 (plate each side)

Workout was great today. Ive gotta work hard if I wan my legs to grow.

Very true about working hard to get your legs to grow. For basically two years I approached every workout with more intensity than any bodypart by far. My goal was to make the muscles scream with fatigue, get light-headed from pushing so hard, etc, etc... After 2 years of hammering them HARD, it paid off and now my legs are decently sized. 5x5 with 275 is no joke, so great work!

[antevans007]

Very true about working hard to get your legs to grow. For basically two years I approached every workout with more intensity than any bodypart by far. My goal was to make the muscles scream with fatigue, get light-headed from pushing so hard, etc, etc... After 2 years of hammering them HARD, it paid off and now my legs are decently sized. 5x5 with 275 is no joke, so great work!

yea i really regret not hitting my legs that hard last year. This is honestly the first time ive consistently hit them hard and im seeing progress (not much but ive gotta take what i can get). It's a slow process like you said but if end up with legs close to urs after 2 years id be happy lol

[antevans007]

10/29/12

Weight: 178.2 (up 1.2lb from last monday)

Chest:
BB Bench:1x5 135 1x5 185 1x5 225 1x4 250 1x3 285(PR for 3 reps)
BB Incline Bench: 4x6 225 (only got 4 reps on the final set)
DB press: 3x10 90lb (9 reps on last set)

Biceps: Didnt have much time left for Biceps. I got to the gym late and was already on a tight schedule
Hammer Curls: 2x12 55lb
Iso Curls: 2x12 35lb

Abs

Really happy with my bench. I hope to get 290 for a set of 3 on Friday.

[antevans007]

pics from 10/29/12

[antevans007]

10/30/12

Weight: 179

Shoulder:
Front Db raises: 3x10 22.5lb
Lateral db raises: 3x10 22.5lb
Shrugs w/pause: 3x15 75lb

Tricep:
Rope Pushdown:3x12 80lb
Iso Extension: 3x10 22.5lb
Iso Skullcrusher: 3x12 22.5lb

solid workout. ready to get after it with leg day tomorrow

[demonwareltd]

Nice progress pics. Looking nice and thick and a little ab definition never hurt anybody either! Keep up the great work!

[antevans007]

Nice progress pics. Looking nice and thick and a little ab definition never hurt anybody either! Keep up the great work!

thanks bro! I feel like my back is lagging u behind. do u agree?

[demonwareltd]

thanks bro! I feel like my back is lagging u behind. do u agree?

It's hard to tell completely from that one pic. Maybe post up a rear relaxed pose (look up how to do pose if unsure) and on your rear double biceps, don't squeeze your shoulder blades together but focus on spreading your last wide while "pulling down" with your arms.

[antevans007]

It's hard to tell completely from that one pic. Maybe post up a rear relaxed pose (look up how to do pose if unsure) and on your rear double biceps, don't squeeze your shoulder blades together but focus on spreading your last wide while "pulling down" with your arms.

alright thanks ill work on that. maybe try and get a pic up in the next few days

[ebomb55]

Looking good in your pics. Seem to be staying pretty lean while moving up in weight!

On your back poses, try to pull your elbows down a bit and 'spread' your lats out a bit more instead of crunching your scap together...will do your back more justice.

Arms look good, chest is a high point. Keep it up!

[antevans007]

Looking good in your pics. Seem to be staying pretty lean while moving up in weight!

On your back poses, try to pull your elbows down a bit and 'spread' your lats out a bit more instead of crunching your scap together...will do your back more justice.

Arms look good, chest is a high point. Keep it up!

thanks for taking the time to comment. I'll def work on my back poses for next weeks progress pics. Appreciate the feedback though

[ebomb55]

thanks for taking the time to comment. I'll def work on my back poses for next weeks progress pics. Appreciate the feedback though

My pleasure!

Back poses are the toughest to get down...I'll take pics and be like "WTF," make a slight adjustment and then realize that's all I needed. Keep at it, we're all here to help!

[antevans007]

My pleasure!

Back poses are the toughest to get down...I'll take pics and be like "WTF," make a slight adjustment and then realize that's all I needed. Keep at it, we're all here to help!

yea i hear ya. I have never really practiced posing before which is something that i need to change.



10/31/12

Happy Halloween

Weight: 179.2

Back:
Machine Rows: 3x10 185lb
Rear Delt Flys: 2x10 135 1x10 140
Straight Bar Lat Pulldown: 3x10 50lb

Legs:
BB Squat: 5x5 280lb
Leg Extension: 2x10 225 1x10 235
Leg Curl: 3x10 160
Calf Extension: 3x25 230

Squats are really starting to get tough. every set is a grinder but im still hitting my reps so im gonna keep on increasing weight.

[antevans007]

11/2/12


Weight:180.2 My weight has been really weird this week. A lot of fluctuation and diet hasn't changed either.

Chest:
BB Bench press: 1x5 155 1x5 185 1x5 225 1x3 255 1x3 295 (PR really pumped about this number) 1x8 225
BB Incline Bench Press: 4x6 230lb (6,5,6,5…PR but should have gotten 6 on the second set but form was bad)
DB Press: 3x10 90 lb (10 10 9)
Db Pullover: 3x10 55lb
Machine Fly: 1x10 180 2x10 185

Bicep:
Hammer Curls: 3x10 60lb
Seated Incline Db Curls: 3x10 30lb
Spider Curls: 3x10 25lb

Abs

Today was my best workout of the year and I even added in some new bicep and chest workouts.

[antevans007]

11/4/12

Weight: 180

Back:
Machine Rows: 3x10 185
Rear Delt Fly: 3x10 140
Straight Bar pulldown: 2x12 50lb
Machine Lat Pulldown: 2x12 150

Legs:
BB Squat: 5x5 285
Deadlift: 1x5 135 1x5 185 1x5 225 2x5 275 1x5 295
Calf work

Nice workout today. First time doing deads since i've started my log and man were they tough. I'm gonna make that a regular sunday lift from now on.

[antevans007]

11/5/12

Weight: 181.5
I worked out later than usual today( I went at 8 rather than 3 or 4) and I think that contributed to my high weight. I'll see tomorrow what I really weigh. I would imagine I am around 180.5. Also, energy wasn't there today but I gave it my all and had ok numbers.

Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x5 285 (barely missed on my 5th rep which pissed me off but all things considered it wasn't bad)
Incline BB Bench: 2x6 235 2x6 230 (got 5 reps on last 2 sets)
DB Pullover: 3x10 60lb
DB Flys: 3x10 45lb

Bicep:
Hammer Curls: 3x10 60lb
Iso Curls: 3x10 40lb
Preacher Curls: 3x10 85lb

[antevans007]

11/6/12

Weight: 179.8

Shoulders:
Front Raises: 3x10 22.5
Lateral Raises: 3x10 22.5
Shrugs DB: 3x15 75lb
Machine Shoulder Press: 2x12 2 plates per side 2x5 3 plates per side

Triceps:
Rope Pushdown: 3x10 85lb
Iso Extension: 3x10 25lb
Iso Skullcrushers: 3x10 25 lb

Abs