Anthony's road to first Natural Competition (2013)

[antevans007]

4/3/13

Weight: 179.8
Another 100 calories cut. just below 2700 now

Legs:
BB Squat: 12,10,8,6 230,255,280,305 (only got 5 on the last set but I got much deeper than my other sets so im happy)
SL DL: 10,8,8,- 185,195,195
Kneeling Leg Curl: 2x15 25 each leg
Bulgarian Split Squat: 3x10 100
BB Lunges: 3x10 100
Calf Extensions: 15,12,12,10,10- 230,270,300
Calf Raises: 15,12,12,10,10

these workouts get more brutal every time, but these days definitely make me stronger mentally. I think that is gonna help a lot when prep gets really tough.

Nice man keep it up! Gotta love when lifts are going up while you are on deficit

Yea im not complaining. I know it's going to get harder but that when my mind has gotta take over.

[demonwareltd]

4/3/13

Weight: 179.8
Another 100 calories cut. just below 2700 now

Legs:
BB Squat: 12,10,8,6 230,255,280,305 (only got 5 on the last set but I got much deeper than my other sets so im happy)
SL DL: 10,8,8,- 185,195,195
Kneeling Leg Curl: 2x15 25 each leg
Bulgarian Split Squat: 3x10 100
BB Lunges: 3x10 100
Calf Extensions: 15,12,12,10,10- 230,270,300
Calf Raises: 15,12,12,10,10

these workouts get more brutal every time, but these days definitely make me stronger mentally. I think that is gonna help a lot when prep gets really tough.



Yea im not complaining. I know it's going to get harder but that when my mind has gotta take over.

You've been taking the weekly changes in stride with no complaining. You have the right idea about keeping the mind tough and focused. It will go far towards getting you to the finish line when your body starts fighting back.

[antevans007]

4/5/13

Weight: 180.6 (up from 179 yesterday)

Chest Hypertrophy:
DB Pullovers: 3x10 - 60lb
BB Bench: 12,10,8,8, 165,175,205,205
Incline DB Flyes: 15,12,12,- 30,35,35
Cable Crossovers: 2x15 - 22.5,27.5
Chest Press: 3x12- 140,145,150
Low cable: 3x15 - 22.5

Cardio:
15 min HIIT stationary bike, 6 15 second intervals on level 16 (killer), 1:15 rest on level 7

You've been taking the weekly changes in stride with no complaining. You have the right idea about keeping the mind tough and focused. It will go far towards getting you to the finish line when your body starts fighting back.

I just want to get on that stage and bring the best I have, so im willing to do whatever it takes.

[antevans007]

4/6/13 16 weeks out from today

Weight: 179.4 (-8.4lb overall and -1.2lb over last 2 weeks)

Shoulders/Arms:

DB Shoulder Press: 3x10 65lb (shorter rest)
Cable Lateral Raises: 3x12 12.5
Rear DB Flyes: 3x10 22.5lb
Behind Back Shoulder Shrugs: 3x10 175
Hammer Curls: 3x10 50lb
Incline db curls: 2x12 25lb
Reverse EZ bar Curls- 2x15 12.5 on each side
French Press: 3x10 80lb
Rope Pushdown: 2x12 50,55
Kickbacks: 2x10 25lb

Cardio: 32 min treadmill, 3.0 miles, worked up to 8.5 speed…lower back started to really bother me so i dropped the speed back down

[antevans007]

4/8/13

Weight: 178.2 weight starting to drop again

I always pump myself up on my walk to the gym, and when the weather is nice like today it makes it that much easier

Upper Body Power:
DB Shoulder Press: 2x8 70 lb
BB Bench Press: 3x5 240lb
BB Rows: 3x5 195
BB Shrugs: 3x6 255,260,260
Skullcrushers: 3x8 30lb each side
BB Curls: 3x8 100

abs
Cardio: 3 min warmup then 12 min HIIT stationary bike, 6 15 second sprints at level 16 resistance, 1:15 breaks level 6


Great workout today. I felt strong on each exercise and I think ill be going up in weight on most exercises next week.

[demonwareltd]

4/8/13

Weight: 178.2 weight starting to drop again

I always pump myself up on my walk to the gym, and when the weather is nice like today it makes it that much easier

Upper Body Power:
DB Shoulder Press: 2x8 70 lb
BB Bench Press: 3x5 240lb
BB Rows: 3x5 195
BB Shrugs: 3x6 255,260,260
Skullcrushers: 3x8 30lb each side
BB Curls: 3x8 100

abs
Cardio: 3 min warmup then 12 min HIIT stationary bike, 6 15 second sprints at level 16 resistance, 1:15 breaks level 6


Great workout today. I felt strong on each exercise and I think ill be going up in weight on most exercises next week.

Solid. Enough said.

[antevans007]

4/9/13

Weight: 178.2
Tied my PR on deadlift but the first time I got it I was like 10-12lb heavier so im def stoked about that.

Back:
Wide Lat Pulldown: 1x10 165 2x10 170
Deadlift:worked up to a 1x1of 425 then 10,8,6,6- 265,295,335,335(4 on last set)
Seated Rows: 2x10 150 1x10 160
Underhand Pulldown: 3x8 185
Straight Bar Lat Pulldown: 3x12 50
High Rows: 3x10
Iso Curls: 2x12 35lb

[antevans007]

4/10/13

Weight: 178.0

Legs:
BB Squat: 12,10,8,6 230,255,280,315x2 (idk why i tried this for 6 when the past 3 sets already killed me lol)
SL DL: 10,8,8,- 195,200,200
Kneeling Leg Curl: 3x10 30 each leg
Bulgarian Split Squat: 3x10 110
BB Lunges: 3x10 105
Calf Extensions: 15,12,12,10,10- 235,275,315
Calf Raises: 3x15 one PPS

Cardio: 30 min treadmill- incline between 8-9 and speed between 3.4-3.6

[antevans007]

4/12/13

Weight: 178.0

Chest Hypertrophy:
DB Pullovers: 3x10 - 65lb
BB Bench: 12,10,8,8, 170,180,210,210
Incline DB Flyes: 15,12,12,- 35,40,40
Cable Crossovers: 2x15 - 27.5,27.5
Chest Press: 3x12- 145

Abs and in between sets I would do pushups

Cardio:
13:30 min HIIT stationary bike, 6 15 second intervals on level 16, 1:15 rest on level 7, 3.58 mile

[antevans007]

I had a pretty decent pump and I can tell im leaning out some. I looked much better when I put the phone and was actually able to concentrate on hitting some real poses.

[demonwareltd]

I had a pretty decent pump and I can tell im leaning out some. I looked much better when I put the phone and was actually able to concentrate on hitting some real poses.

Definitely putting the work in here and it is showing. Great job so far!

[antevans007]

4/13/13 15 weeks out from today

Weight: 177.3 (-10.5lb overall and -2.1lb from 4/6/13)

Shoulders/Arms:

DB Shoulder Press: 3x10 70lb (10,9,8)
Cable Lateral Raises: 3x12 12.5
Rear DB Flyes: 3x10 22.5lb
Behind Back Shoulder Shrugs: 3x10 175, 185, 185
Hammer Curls: 3x10 55lb
Incline db curls: 2x12 25lb
French Press: 3x10 80lb no spotter so didnt push for extra reps (10,8,7)
Rope Pushdown: 2x12 55,55


Cardio: 26 min treadmill, 2.25 miles, I ran my second mile in 5:40 which is a time I havent hit since high school when I was like 145…Ive got a lot on my mind right now and so I turned that frustration loose during cardio.

skipped two exercises but my mind just wasnt in it today for reasons I may share later

[antevans007]

4/15/13

Weight: 176.2
switching up the order of my back and upper body power days

Back:
Wide Lat Pulldown: 1x10 170 2x10 175
Deadlift:worked up to a 1x1of 435(PR!) then 10,8,6,6- 275,295,335,355
Seated Rows: 3x10 160
Underhand Pulldown: 3x8 180
Straight Bar Lat Pulldown: 3x12 50
High Rows: 3x10

abs

Best back workout ive had. Pace was very fast and numbers were really high. This was a workout fueled by emotion but I'm glad I am able to use the gym as an outlet.

[jdgaines]

I had a pretty decent pump and I can tell im leaning out some. I looked much better when I put the phone and was actually able to concentrate on hitting some real poses.

Looking good man. Arms look huge. About 16"?

[antevans007]

Looking good man. Arms look huge. About 16"?

Thanks man! and idk i haven't taken any measurements. Not sure why I haven't but I probably should so I can track progress even more closely

[antevans007]

4/19/13

so I have been mia the past few days. I broke up with my gf of almost 2 years (wouldve been 2 in June). It was her decision (she def has the grass is greener syndrome if you all have heard of that) which makes it harder for me. Its hard enough going through prep but going through prep after losing someone you truly cared about is gonna make it a hell of a lot harder. I do honestly believe in time she will realize that the grass isn't actually greener but rather its just different grass that provides temporary happiness. I have no doubt that I will see this all the way through and bring my best to the stage.

….on to my workout for the day. I hit chest hypertrophy today but I didnt follow my usual workout. I just kind of went with the flow. I also wanted to see where my bench press stood as I am working my way back from my shoulder injury.

weight: 176.6

DB Pullover: 3x10 65
Bench Press: 45x10 135x8 185x3 225x2 255x1 280x1 295x1(fail)
DB Incline Flyes:3x15 35
Cable work: just a bunch of sets
Incline machine: 3x12
Machine Chest Press:1x10 145 2x10 150

abs
Cardio: 2 mile treadmill: 1st mile 6:30 2nd mile: 8:50 and a 5 min warmup

Cardio has been picking up for me lately. I really took pride in being in good cardio shape in high school and that drive is back.

"What doesn't kill us only makes us stronger"

[antevans007]

4/20/13

gym was basically empty today. I assume they were all smoking lol

Weight: 175.8 (-1.5lb from last week) (-12.0 lb overall)

Shoulders/Arms:

DB Shoulder Press: 3x10 65lb
Cable Lateral Raises: 3x12 12.5
Rear DB Flyes: 3x10 25lb
Behind Back Shoulder Shrugs: 3x10 185, 185, 205
Hammer Curls: 3x10 55lb
Incline db curls: 2x12 25lb
French Press: 3x10 75lb
Rope Pushdown: 2x12 55,60
Reverse Curls: 2x15 50, 55

Cardio:
2.5 miles treadmill, 5 min slow jog, 2 min cool down,

[demonwareltd]

Solid man!

In a way, having to prep for a show is a great distraction from the break up. Keeping busy is always the best medicine IMO.

Keep u the great work.

[antevans007]

4/22/13

Weight: 174.2
Another deadlift PR! First time in my life I used chalk, and Im an idiot for not using it sooner lol. It was nice to be able to lift without having to worry about my grip. I only used it for my heavy single and last 2 sets of 6. I dont want to become dependent on it all the time.

Back:
Wide Lat Pulldown: 1x10 165 2x10 170
Deadlift:worked up to a 1x1of 445 then 10,8,6,6- 275,305,355,355(3 on last set, form started to leave me)
Seated Rows: 3x10 160
Underhand Pulldown: 3x8 180
Straight Bar Lat Pulldown: 3x12 50
High Rows: 3x10
Iso Curls: 2x12 30lb

Cardio- indoor track 2.25 miles, mix of HIIT and moderate intensity running

[antevans007]

4/23/13

Weight: 174.4

Upper Body Power:
Shoulder Press Machine : 3x8 2PPS
BB Bench Press: 3x5 245lb(felt much better than last week)
BB Rows: 3x5 185 1x5 195
BB Shrugs: 3x6 265
Skullcrushers: 3x8 32.5lb each side
BB Curls: 3x8 100

abs

Cardio: 1.9 miles, 30 min steep incline treadmill, pace was fast walk to moderate jog

[antevans007]

4/26/13

Weight: 174.4

Db Pullover: 3x10 60lb
BB Bench: 3x3 255 2x6 225
DB Incline fly: 15,12,12: 35,45,45
Cable Crossover: 2x15 27.5
Chest Press: 3x12- 145

abs with pushups in between sets
Cardio- basketball for an hour

[antevans007]

4/27/13 13 Weeks out!!

Weight: 173 (-2.8lb from last week)(-14.8lb overall)

It's crazy that 7 weeks have already gone by. Strength is up across the board, weight is dropping nicely, and I am seeing results weekly.

Shoulders/Arms


Front Raises: 2x10 25lb 1x10 30lb
Cable Lateral Raises: 3x12 12.5
Rear DB Flyes: 3x10 25lb
Behind Back Shoulder Shrugs: 3x10 185, 195, 205
Hammer Curls: 3x10 55lb
Incline db curls: 2x12 30lb
French Press: 3x10 80lb(10,10,7)
Rope Pushdown: 2x12 60,60
Reverse Curls: 2x15 55, 55

[antevans007]

4/29/13

Weight: 171.6

slowly but surely making my way to that 500lb mark on deadlift

Back:
Wide Lat Pulldown: 1x10 180 2x10 185
Deadlift:worked up to a 1x1of 455 then 10,8,6,6- 275,295, 315, 315
Seated Rows: 3x10 160
Underhand Pulldown: 1x8 180 2x8 185
Straight Bar Lat Pulldown: 3x12 50
High Rows: 3x10


ON: This week is finals week, which is always a stressful time. I am going to try my best to make sure I get all my workouts/cardio in.

[antevans007]

5/1/13

Weight: 171.8

Ill make this quick. Ive got a chemistry final in a few hours but I had to get my workout in

Upper Body Power:
Db Shoulder Press: 2x8 70lb
BB Bench Press: 3x5 250lb
BB Rows: 3x5 195
BB Shrugs: 3x6 265
Skullcrushers: 3x8 30lb each side
BB Curls: 3x8 100

[antevans007]

5/2/13

Weight: 171.6lb

I missed my leg workout last week, so the last time I hit legs was two weeks ago. I could def tell.
Legs:
BB Squat: work up to 305x1 12,10,8,6 205,225,245,265
SL DL: 10,8,8,- 195,200,200
Kneeling Leg Curl: 3x10 30 each leg
Leg Extension: 3x12 130,140,150
BB Lunges: 3x10 105
Calf Extensions: 15,12,12,10,10- 230,270,310
Calf Raises: 3x12 one PPS

Cardio: 30 min treadmill- incline worked up to 11 and speed between 3.2-3.6

[antevans007]

5/3/13

only had time for 20 min cardio today as I had to finish cramming for my final exam. I'm officially a senior now . I head home tomorrow so I wont be working out. I hope to get back in a gym on Sunday.

Weight: 171.0

Db Pullover: 3x10 65lb
BB Bench: 3x3 260 2x5 225 1x10 135
DB Incline fly: 15,12,12: 35,45,45
Cable Crossover: 2x15 32.5
Chest Press: 3x12- 150

abs with pushups in between sets
Cardio- 20 min treadmill moderate intensity

[antevans007]

5/5/13

Weight as of 5/4/13: 171.8 (-1.2lb from last week)(-16lb overall)

Chest Hypertrophy:
Front Raises: 3x10 30lb
Cable Lateral Raises: 3x12
Rear DB Flyes: 3x10 25lb
Behind Back Shoulder Shrugs: 2x10 185 1x15 185
Hammer Curls: 3x10 50lb
Incline db curls: 2x12 30lb
French Press: 3x10 80lb(10,10,7)
Rope Pushdown: 2x12
Reverse Curls: 2x15 55, 55

Im not gonna put the weights used for machines this week because I am in a different gym so they wouldn't be consistent anyway.

[antevans007]

5/6/13

Weight: 170.4lb

Back:
Wide Lat Pulldown: 3x10 180
Deadlift:worked up to a 1x1of 415 then 10,8,6,6- 275,295,315,315
Seated Rows: 3x10
Underhand Pulldown: 3x8 180
Straight Bar Lat Pulldown: 3x12
High Rows: 3x10

Cardio: got to run on my old high school track for the first time in years. Ran 8 laps and walked 2 for a total of 2.5 miles.

[demonwareltd]

5/6/13

Weight: 170.4lb

Back:
Wide Lat Pulldown: 3x10 180
Deadlift:worked up to a 1x1of 415 then 10,8,6,6- 275,295,315,315
Seated Rows: 3x10
Underhand Pulldown: 3x8 180
Straight Bar Lat Pulldown: 3x12
High Rows: 3x10

Cardio: got to run on my old high school track for the first time in years. Ran 8 laps and walked 2 for a total of 2.5 miles.

Some solid deadlifting going on in here! That's definitely more than I was pulling during contest prep and I was a good 25-30 lbs heavier than you! Great job!

[antevans007]

Some solid deadlifting going on in here! That's definitely more than I was pulling during contest prep and I was a good 25-30 lbs heavier than you! Great job!

yea deadlifting has quickly become my favorite lift. I get so fired up every time i get to do it.


5/7/13

Weight: 168

Upper Body Power:
Db Shoulder Press: 2x8 70lb
BB Bench Press: 1x5 225 1x5 250lb 2x6 225 1x8 185
BB Rows: 3x5 190
BB Shrugs: 3x6 255
Skullcrushers: 3x8 30lb each side
BB Curls: 3x8 100

Cardio: 1.75 miles on track

didnt want to go really heavy on bench today because I am in a new gym for this week. Last time I was in a new gym and went heavy is when I hurt my shoulder.