Anthony's road to first Natural Competition (2013)

[antevans007]

6/2

Weight: 161.8

Cut the break time between sets down some today to up the intensity and change things up a bit. I got an awesome pump and vascularity was probably the best ive seen it.

Shoulders/Arms:

Arnolds: 3x10 40
Cable Lateral Raises: 3x12 12.5
Behind Back Shrugs: 3x10 205
Rear Delt Fly: 3x10 25lb
French Press: 3x10 70lb
Straight Bar Pushdown: 2x12 500lb
Tricep Machine: 3x115 115lb
Hammer Curls: 3x10 50lb
Reverse Curls: 2x15
Incline db curl: 3x10 30lb

Abdominal veins are awesome - just a taste of things to come!

Shred mode engaged

[antevans007]

6/3

Weight: 162.2

I decided to go ahead and take another week off from stims. Its a struggle, but the break is def needed.

Back:
Deadlift: work up to 405x1, 225x12
Rack Pulls: Various sets up to 455x1
Wide Grip Pullups: 3x10
Wide Grip Pulldown: 3x10 150
Seated Rows: 1x10 140 2x10 150
Straight Bar Pulldown: 3x12 45

Abs
Cardio - treadmill HIIT

[demonwareltd]

6/3

Weight: 162.2

I decided to go ahead and take another week off from stims. Its a struggle, but the break is def needed.

Back:
Deadlift: work up to 405x1, 225x12
Rack Pulls: Various sets up to 455x1
Wide Grip Pullups: 3x10
Wide Grip Pulldown: 3x10 150
Seated Rows: 1x10 140 2x10 150
Straight Bar Pulldown: 3x12 45

Abs
Cardio - treadmill HIIT

Taking time off of stims is hard business. Almost unheard of to do it while deep into prep. Many respects paid to you sir...

[antevans007]

6/4

Weight: 161.8

Upper Body Power:
BB Bench: 1x5 255(only got 3) 2x5 225
BB Row: 3x5 185
BB Shrugs: 4x6 235
Shoulder Press Machine: 2x8 2PPS
Skullcrushers: 3x8 30 per side
EZ bar curl: 1x8 35 1x8 30 1x8 25 (short breaks)

Cardio: 25 min moderate Stationary bike but I pushed it pretty hard the last 3 minutes or so

Taking time off of stims is hard business. Almost unheard of to do it while deep into prep. Many respects paid to you sir...

Not gonna lie the energy hasn't been there at all so far this week. Numbers across the board are lower and cardio is a HUGE pain in the ass. Only a couple more workouts this week though and then I'll start stims back up again, so im just gonna keep on truckin

[JulianBee]

In for the last 8 weeks of prep! Good luck man

[antevans007]

In for the last 8 weeks of prep! Good luck man

Thanks, Glad to have ya!

[antevans007]

6/5

Weight: 162.6 (day after refeed)

Wanted to go heavy today but just couldnt do it, so I went with short rests and really blasted my quads/hammies.

Legs:
BB Squat: worked up to 275x2 then dropset of 225x10 205x8 185x10 …got a decent rest and then did 185x12
Leg Press: 2PPS 1 leg 4x6, Regular 3x12
SL DL: 135x10 155 2x8…These feel a lot harder with lighter weight. I can get more of a stretch.
Leg Extensions: Toes up 3x10 Toes out 3x10 superset
Standing Leg Curl: 25lb 2x12
Calf Extensions: 230x15 260 2x12 290 2x10

Cardio: 26 min treadmill

[antevans007]

today was an off day but I weighed in at 161.6 which is a new low

[antevans007]

6/7

Weight: 161 (gonna be in the 150's soon!)

If im being completely honest this week in the gym has been a drag and mostly because I have had no energy…nothing a good ol day of blasting the chest wouldnt fix though. I had a great workout today and the best pump ive had in the last 2 weeks. It felt good.

Chest Hypertrophy:short rests between most sets
BB Bench: 45x15 135x12 155x10 185x8 205x6 185x8 185x8
DB Pullover: 3x10 65
Incline Machine: 3x12
Cable Crossover: 3x15 22.5
Low Cable: 3x15 22.5
Chest Press: 3x12 145

Abs
Cardio: 25 min treadmill moderate intensity

[antevans007]

Here are some shots i took with my phone after my workout today. Vascularity really starting to come through.

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Uploaded with ImageShack.us

[demonwareltd]

Here are some shots i took with my phone after my workout today. Vascularity really starting to come through.

Uploaded with ImageShack.us

Uploaded with ImageShack.us

Looking great!! When do you get back on the stims?

[antevans007]

Looking great!! When do you get back on the stims?

Monday and I can't wait!

[antevans007]

6/8

7 & 9 weeks out

Weight: 160.8 (-2.2lb from last week) (-27.0lb overall)

Shoulder/Arm:
Arnolds: 3x10 40
Cable Lateral Raises: 3x12 12.5
Behind Back Shrugs: 1x10 185 3x10 205
Rear Delt Fly: 3x10 25lb
French Press: 3x10 70lb
Straight Bar Pushdown: 1x15 45lb 1x12 55lb
Tricep Machine: 3x15 130lb
Hammer Curls: 3x10 50lb
Reverse Curls: 2x15
Incline db curl: 3x10 30lb

Cardio: A ton of basketball. I got absolutely exhausted.

[JulianBee]

Looking good bro!

[antevans007]

No gym today just cardio. I ran for 30 min moderate intensity outside and even threw in a couple sets of bleachers.

Looking good bro!

Thanks a lot

[antevans007]

6/10

Weight: 160.2

Back on the stims today after a 2 week break and I had an incredible workout! I didnt want to leave the gym lol.

Back:
Wide Grip Pulldowns: 3x10 165
Deadlift: 1x5 135 1x5 225 1x2 315 1x1 385 1x1 415 1x1 465(PR!!)
4x3 235 speed sets(really put emphasis on exploding up)
Wide Pullups: 3x10
Underhand Lat Pulldown: 3x8 160
Seated Rows: 3x10 150
Straight Bar Pulldown: 3x10 50
Iso Curls: 3x10 35

Cardio: Sprinted up the stairs in my gym, jogged down - I did 10 sets of that


Really psyched about my dl PR. Last time I tried that weight I was basically 5lb heavier and failed, so it felt awesome to lock that sucker out.

[demonwareltd]

6/10

Weight: 160.2

Back on the stims today after a 2 week break and I had an incredible workout! I didnt want to leave the gym lol.

Back:
Wide Grip Pulldowns: 3x10 165
Deadlift: 1x5 135 1x5 225 1x2 315 1x1 385 1x1 415 1x1 465(PR!!)
4x3 235 speed sets(really put emphasis on exploding up)
Wide Pullups: 3x10
Underhand Lat Pulldown: 3x8 160
Seated Rows: 3x10 150
Straight Bar Pulldown: 3x10 50
Iso Curls: 3x10 35

Cardio: Sprinted up the stairs in my gym, jogged down - I did 10 sets of that


Really psyched about my dl PR. Last time I tried that weight I was basically 5lb heavier and failed, so it felt awesome to lock that sucker out.

465 lb deadlift at 160 lbs? Mind= BLOWN. Amazing work.

[antevans007]

465 lb deadlift at 160 lbs? Mind= BLOWN. Amazing work.

Thanks. I REALLY want to hit 3x my body weight. Im not too far away and today def gave me a confidence boost

[antevans007]

6/11

Weight: 160.2

Upper Body Power:
BB Bench: 4x4 230
BB Row: 1x5 135 1x5 155 2x5 165 (back was really tight from yesterdays back workout so I didnt go as heavy)
BB Shrugs: 4x6 245
db Shoulder Press: 2x10 55lb
Skullcrushers: 3x8 30 per side
EZ bar curl: 3x8 35 (7 on last set)

abs
Cardio: HIIT on stationary bike

[antevans007]

running up and down these had my quads burning!

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idk if there are any college basketball fans in this forum, but if so then this sign will have relevance. I stop by here almost every time I run through campus.

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[antevans007]

6/12

Weight: 161.0

Legs:
BB Squat: worked up to 295x1, 225x10 235x8
Leg Press: 3x15 450 (30 sec break),another 30 sec break then 1x12 1x10 1x8 1x6 (25,15,10 sec breaks)
Standing One Leg Curl: 30 per leg 3x10 (15 sec break)
Leg Extensions: 3x10 toes up 3x10 toes out (30 sec break)
Seated one Leg Press: 3x12 (20 sec break)
Calf Extensions: 15,12,12,10,10
Weighted Calf raises: 3x20

Cardio: Ran out on the track today…ran the first mile in 7:30, then walked a lap, then ran a 400 at about 85% in 1:10, slow jogged 2 laps, another lap at about 75% in 1:50(I was gassed by this point)

[JulianBee]

running up and down these had my quads burning!

Uploaded with ImageShack.us


idk if there are any college basketball fans in this forum, but if so then this sign will have relevance. I stop by here almost every time I run through campus.

Uploaded with ImageShack.us

Those stairs look absolutely brutal!

[antevans007]

Those stairs look absolutely brutal!

o, they were! It was a nice change of pace from my usual cardio though, so I can see myself being out there again soon.

[antevans007]

6/14

Weight: 159.0 (prep low)

The pump I have gotten the past 2 chest hypertrophy days have been awesome. Ill post some pics up later

Chest Hypertrophy:
BB Bench: 45x12 135x10 165x8 225x3 185x8 185x8 185x6
DB Pullover: 3x12 65
Incline DB flys: 2x12 40lb
Incline Machine: 3x10 70ps
MAchine Chest Press: 3x10 150
Cable work upper and lower: 3x15 upper 3x12 lower

abs
Cardio: 30 min, 1.61 miles, very steep incline

[antevans007]

steady progress on my upper body
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just figured id throw in a random back shot. I still have never seen my back with an actual pump, so I may check that out monday
Uploaded with ImageShack.com

[antevans007]

Update from yesterday

6/15 (6 and 8 weeks out!)

Weight: 158.6 (-2.2lb from last week)(-29.2lb Overall)

Almost 30lb of weight loss. I know its common for people to do this, but with this being my first contest prep I am truly amazed at how far ive come. Not finished yet!

[JulianBee]

Update from yesterday

6/15 (6 and 8 weeks out!)

Weight: 158.6 (-2.2lb from last week)(-29.2lb Overall)

Almost 30lb of weight loss. I know its common for people to do this, but with this being my first contest prep I am truly amazed at how far ive come. Not finished yet!

You've come a long way bro. Keep up the good work! You're getting pretty lean

[antevans007]

You've come a long way bro. Keep up the good work! You're getting pretty lean

I really appreciate that!

6/16

Weight: 157.8

Shoulders/arms:
Arnold's: 3x10 40
Cable laterals: 3x12 12.5
Bb shrugs behind: 1x10 135 3x10 205
Rear felt fly: 2x10 25 1x10 30
Kickbacks: 3x10 25
Tricep push down: 2x12 40
Tricep machine: 3x15 150
Hammer curls: 2x10 55 1x10 45
Reverse curls: 2x15
Cable curls: 3x12 12.5
Preacher: 2x12

Getting ready to head out and do some car pushes for cardio

[antevans007]

6/17

weight: 157.4(prep low)

Today was back and my plan was to back off the heavy dl singled. Lets just say it was better in theory than in practice

Back:
Wide lat pull down: 3x10 150
Seated rows: 3x10 145
Underhand lat pull down: 3x8 160
Straight bar lat push down : 3x10 50
Wide grip pull-ups: 4x10 bw

Cardio: stationary bike HIIT

Deadlift: the plan to back off was thrown out as soon as I did my first warmup set...I ended up working up to 475x1 and failed twice BUT then I manned up and on the third try I locked that baby out! By far the most satisfying rep I've ever completed. And for those keeping up that's over 3x my bw and I'm under 6 weeks out. I'm really pumped if u can't tell lol

[antevans007]

6/18

Weight: 157.0

Upper Body Power:
Bench Press: 3x5 225 (my bench is really the one thing that has gotten a hell of a lot weaker during this prep)
BB Shrugs: 3x6 225
Cable Curls: 1x12 12.5 2x10 22.5
Skullcrusher: 3x8 30 per side
Shoulder Press machine: 2x8 2PPS

abs
Cardio: 15 min stair stepper, 15 min treadmill