Anthony's road to first Natural Competition (2013)

[antevans007]

11/7/12

Weight: 181

Had to hit leg day solo because my lifting partner was studying for a test. Had a great lift though

Back:
Machine Rows: 3x10 190
Rear Delt Flys: 1x10 140 2x10 145
Lat Pulldown Machine: 3x10 160

Legs:
BB Squat: 5x5 290lb
Leg extension: 3x10 240
Leg Curls: 2x10 165 1x10 155lb
Sitting Machine Calf Raises: 3x25 1 plate per side

Squats were KILLER today. I'm really thinking about investing in some knee wraps soon. Heavy squats 2x per week and deadlifts once a week is doing a number on my knees. Any suggestions?

[Ccm644]

Great workouts lately
Glad you had a good solo leg session
Hope you get some suggestions for your knees soon

[tripleh210]

I would check the form on your squat dude, if knees are bothering you due to squatting it could be that you are putting stress on your knee joints when you squat down and then again when you lift it up. Check out Mark Rippetoes videos on youtube, he has great pointers that take the stress off the knees and focuses on your glutes and legs.

[antevans007]

Great workouts lately
Glad you had a good solo leg session
Hope you get some suggestions for your knees soon

thanks for stopping by

I would check the form on your squat dude, if knees are bothering you due to squatting it could be that you are putting stress on your knee joints when you squat down and then again when you lift it up. Check out Mark Rippetoes videos on youtube, he has great pointers that take the stress off the knees and focuses on your glutes and legs.

thanks for commenting. I'll def check those out. My knees aren't killing me or anything. i guess it's just more of a better safe than sorry thought process

[tripleh210]

thanks for commenting. I'll def check those out. My knees aren't killing me or anything. i guess it's just more of a better safe than sorry thought process

Ahhhh yeah makes sense, would be ****ty if knees went but as long as form is good you shouldnt have anything to worry about. Good workouts so far bro, stronnng benching. I am also playing catchup on squats lol, it sucks

[antevans007]

Ahhhh yeah makes sense, would be ****ty if knees went but as long as form is good you shouldnt have anything to worry about. Good workouts so far bro, stronnng benching. I am also playing catchup on squats lol, it sucks

yea my form can def still improve so im gonna check those vids out. Thanks for the compliment on the benching but yea i reallly wish i dedicated more to my legs in previous years lol

[antevans007]

11/9/12

weight: 180.8
Pretty sure im starting to get sick. Felt dehydrated all day and my throat is a little sore.

Bench: 1x5 155lb 1x5 185 1x5 225 1x3 255 1x3 300 1x8 225
Incline: 2x6 235 (5 reps each time) 2x6 225
DB Press: 3x10 90lb (8 reps last set)
Machine Flys: 2x10 185 1x10 175

Bicep:
Hammer Curls: 2x12 60lb
Iso Curls: 2x12 40lb
Preacher Curls: 2x12 80lb

Abs

Had to go with 2 sets on my bicep exercises because it was the first game of the season and here at Duke we just don't miss basketball games lol.

[antevans007]

i really feel like **** today. Im just hoping dayquil and a ton of water will do the trick for me

[antevans007]

11/11/12
Weight: 182.8 idk why i was so heavy

Legs:
BB squat: 5x5 295
Deadlifts: 1x5 135 1x5 225 1x5 245 2x5 255 1x5 265 1x3 275 (made sure i used correct form)
calf raises: 3x20

Back:
machine rear delt flys: 3x10 150
Machine Lat pulldown: 3x10 160
High rows: 3x10 2 plates

pulled my hamstring pretty bad tonight in a flag football game. I'm really pissed off because I was just getting into a groove with legs and now im gonna have to miss at least one workout. It gets even worse because the week of thanksgiving I wont have access to a gym. Pretty ticked off right now

[tripleh210]

11/11/12
Weight: 182.8 idk why i was so heavy

Legs:
BB squat: 5x5 295
Deadlifts: 1x5 135 1x5 225 1x5 245 2x5 255 1x5 265 1x3 275 (made sure i used correct form)
calf raises: 3x20

Back:
machine rear delt flys: 3x10 150
Machine Lat pulldown: 3x10 160
High rows: 3x10 2 plates

pulled my hamstring pretty bad tonight in a flag football game. I'm really pissed off because I was just getting into a groove with legs and now im gonna have to miss at least one workout. It gets even worse because the week of thanksgiving I wont have access to a gym. Pretty ticked off right now

Don't worry about the things you cant control dude, your legs might even do well with the time off. I know it sucks not working out due to being away but as long as your diet is good nothing will be affected when you get back after a week.

[antevans007]

Don't worry about the things you cant control dude, your legs might even do well with the time off. I know it sucks not working out due to being away but as long as your diet is good nothing will be affected when you get back after a week.

thanks for the words of encouragement man. Like u said, im just going to make sure my diet stays on point and make sure I make a full recovery

[antevans007]

11/12/12

Weight 182
Today was chest and bicep day so I didn't think my hammy would affect me but it did. It was more mental than anything and I hate to make excuses but it is what it is.

Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x5 290(only got 4)
Incline Bench: 1x5 235 1x6 230 (3 regular and 3 negatives) 1x6 225 (2 second pause)
Db Bench: 3x10 90lb

Bicep:
Hammer: 2x12 60lb
Iso Curl: 2x12 40
Preacher curls: 2x12 80

[antevans007]

11/13/12

Weight: 182

Really got into my zone about 20 min into the workout and had a great lift

Shoulders:
Front Raises
Lateral Raises
DB shrugs
Machine shoulder press

Tricep:
Rope Pushdown
Iso Extensions
Iso skullcrusher

cut down my break time for each set to about 30-40 sec and added in some failure sets

[antevans007]

No leg workout today because of the hamstring unfortunately. It has made some improvement though, which is encouraging.

[antevans007]

11/26/12

Weight: 182

First time back in the gym in about a week and a half and man could I tell. I am absolutely beat right now. I didn't think it would affect me this much but every lift was a struggle. Im hopin to regain my strength asap

Chest:
Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x5 285 (barely got 3)
DB Press: 3x10 95 (8 on last set)
Incline Bench Press: 3x6 185 (1-2 sec pause for each rep)
Machine Flys: 1x10 165 1x10 160 1x10 155

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

abs

Switched the order of db press and incline up just for a change in the wrkout and also added the 1-2 sec pauses on incline which I really liked.

Even though it was brutal I felt right back at home in the gym and im excited to get back in the routine.

[antevans007]

11/27/12

Weight: 183

Legs:
Squat: 1x5 135 1x5 185 1x5 225 1x5 255 1x5 275 1x5 295 2x3 315
Leg Curl: 3x10 140
Leg Extension: 1x10 150 1x10 190 1x10 210
Calf Extension: 3x12 45lb each side

legs feel like jello so I think i did something right

[antevans007]

11/30/12

Weight: 183

Much better chest workout compared to monday. Im just about back to where I was before Thanksgiving

Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x3 290 1x3 295
Db Press: 3x10 95lb (10,10, 5)
BB Incline Press 1-2 second pause: 3x6 185 (6,5,4) these really kill me. Im gonna have to get used to them
Machine Flys: 3x10 165

Biceps:
Hammer curls: 3x10 60lb (10,10,7)
Iso Curls: 3x10 35lb
Preacher Curls: 3x10 80lb

Abs

solid workout. it was nice to see my numbers start to return to normal

[antevans007]

12/1/12

Weight: 181

Back:
Machine Rows: 1x10 160 1x10 170 1x10 175
Lat Pulldown Machine: 3x10 150
Rear Delt Fly machine: 2x10 130 1x10 135

Legs:
BB squat: 1x5 135 1x5 185 1x5 225 1x5 255 1x5 275 3x5 295 1x3 315
Deadlifts: 1x5 135 1x5 185 1x5 225 1x5 245 1x5 265 1x5 295 2x3 315

[antevans007]

12/7/12

Weight: 183.5

numbers were down on bench for the 4th straight workout. I think im gonna switch up my bench workout. maybe 5/3/1. Any other suggestions?

Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 265 1x3 295 (only 1 rep) 1x4 275
DB Press: 3x10 95lb(10,9,8)
BB Incline press (1-2 sec pause): 2x6 185 1x10 135 (speed reps)
Machine Flys: 3x10 165

Bicep:
Hammer Curls: 3x10 60lb
Iso 3x10 35
Spider curls: 3x10 30
Preacher: 2x12 70lb

abs

[antevans007]

12/9/21

Weight: 184.2

Legs:
BB Squat: 1x5 135 1x5 185 1x5 225 1x5 255 1x5 275 2x5 295 2x5 315
Deadlift:1x5 135 1x5 225 1x5 255 1x5 275 1x3 295 2x3 315


Other: I plan on starting madcow 5x5 advanced tomorrow but only for my bench.

[antevans007]

12/10/11

Weight: 184.5

Chest:
Bench: 1x5 170 1x5 185 1x5 195 1x5 205 1x5 225 (light weights but they will increase very rapidly)
Incline Bench: 3x5 225(first time going heavy on incline in a while and it was rough)
DB Press: 3x10 90 (10,10,8)
Machine Flys: 2x12 165

Bicep:
Hammer Curls: 2x12 55
Preacher: 2x12 70

2 finals tomorrow (cog neuro and physics) so i probably wont be hitting the gym. Rest will def be needed ha

[antevans007]

12/14/15

Weight: 185

Only the second time in the gym this week. Finals week has been rough but only one more until I head home. Also, couldn't hit legs because the whole back of my leg is bruised from my hamstring injury. Going to the doc tuesday to get it checked out. Lift was awesome though

Chest:
BB Bench: 5x5 205
DB Press: 3x10 95
Incline Machine: 3x10 2 plates per side
Machine Flys: 3x10 165

Shoulder/Back superset
Machine Rear delts/lateral raises: 2x12
Lat Pulldown/DB shrugs: 2x12

Bi/Tricep superset:
Seated Curls/skullcrusher: 2x15
spider curls/rope pushdown: 2x12

pics will be up later

[antevans007]

back home for christmas break. Tryin out a new gym today so im pretty excited. I still have to figure out my diet while im home. School made it easy to have a routine.

[antevans007]

really liked the new gym today. It had kind of an old school feel to it. Older weights, framed pictures of old bodybuilders throughout the gym. The AC also wasnt blasting so I wasn't freezing. New scale had me weighing 183 which is 2lb lower than the one at school. As long as I keep gaining 1-1.25 lb a week it doesnt matter.

Chest:
BB Bench: 1x5 190 1x5 205 1x5 220 1x5 235 1x5 250 1x2 275
BB Incline Bench: 1x5 225 1x5 230 1x5 235 1x8(2 sec pause) 185
DB pullover: 3x10 65lb
Machine Flys: 3x10 170

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

abs

very solid workout. I go to the doc tomorrow to get my hammy looked at. Hopefully I get good news so i can hit legs wednesday

[antevans007]

12/21/12

world didnt end lol

weight: 183.3

Chest:
BB Bench: 1x5 135 1x5 185 5x5 230 1x3 275
DB Bench: 3x10 90
Incline machine: 1x15 1x10 1x8 1x6 1x8
machine flys: 3x10 170

Bicep:
Seated Incline Curls: 3x10 30lb
Spider curls: 3x10 25
Iso: 3x10 30

abs

also hit a really good leg workout wednesday (they're still hurting) and then a back/shoulders lift on thursday

[antevans007]

1/2/13

ive been slacking with my posts while ive been home but ive been hitting the gym consistently.

Weight: 187.1

Legs:
BB Squat:1x5 185 1x5 225 1x5 255 1x5 275 1x3 295 1x4 295 2x5 295 2x12 225 1x15 225
Leg Extension: 3x15 130
Laying Leg Curl: 3x15 70
Calf Raises: 3x25 80

Lotta reps today. It was really intense (almost puked after squats ha) Bottom line: I loved it

[antevans007]

1/3/13

weight: 187

chest:
BB Bench: 1x5 135 1x5 185 1x5 225 5x5 260 (24 reps)
DB Press: 3x10 90lb (10,9,8)
DB pullover: 4x12 (55lb 2 sets 50lb 2 sets)
Machine Flys: 3x15 (140)

Bicep:
Hammer Curls: 3x10 45lb
Iso Curls: 4x15 25lb
Seated Curls: 3x15 20lb/15lb

[antevans007]

1/9/12

Back at school…time to knock out this spring semester and keep my journey moving along

Weight: 191 thats about a 6 lb gain in a month which is too much but I kind of expected that being home on christmas break. I had a bit too much junk food. It is what it is though.

Legs:
BB Squat: 1x5 135 1x5 185 1x5 225 1x5 255 1x5 275 1x5 295 1x3 295 1x3 305 1x2 315 3x12 225
Deadlift: 2x5 225 1x5 255 2x3 275 1x10 225
Leg Extension: 4x15 160
Leg Curl: 4x15 110,130,120, 100
Calf Extensions: 3x30 200

Im loving all these reps im doing. It's a nice shock to my body

[2276]

In! Nice work dude. Looking good, you've got some solid arms on your nice work. How many weeks out are you now?

[antevans007]

In! Nice work dude. Looking good, you've got some solid arms on your nice work. How many weeks out are you now?

Thanks for stopping by man! Im just bulking right now. Ill probably get to 200-205 and then decide whether I want to start cutting for a Summer contest or hold off and shoot for a 2014 contest. I'll go with whatever is going to make me most competitive.