Evan's Yorton Cup Prep: Making a Run at that Pro Card

[ebomb55]

Holy back

Haha, thanks man. Back's coming in nicely.

[ebomb55]

Awesome, just awesome...

We're getting there!

[ebomb55]

9.17.13 AM

Cardio: LISS
40 minutes incline treadmill

Will be back later for arms.

[ebomb55]

9.17.13 PM

Arms

Rope Pushdowns (warmup)
3 x 20
30 seconds rest

Tri-Set
A1: Close Grip Bench Press (3:1:3:1)
185 x 8
A2: EZ Bar Curl (3:1:3:1)
30 + bar x 8
A3: Seated OH Rope Extension (X:1:1:1)
60 x 20 to 30 x 15
3 rounds, 30-45 seconds rest

Tri-Set 2
B1: Palms-Forward DB Curls (2:2:2:1)
30 x 8
B2: Reverse Grip Pressdown (1:3:3:1)
100 x 8
B3: Rope Hammers (X:1:1:1)
60 x 20 to 30 x 15
3 rounds, 30-45 seconds rest

Tri-Set 3
C1: Rope Pushdown (1:1:1:1)
80 x 15
3rd set: 80 x 15 to 50 x 15 to 30 x 15
C2: Nitro Machine Curls (1.5 reps)
30 x 8
3rd set: 30 x 8 to 20 x 8 to 10 x 8
C3: Machine Dips (0:1:1:1)
80 x 8
3rd set: 80 x 8 to 60 x 8 to 45 x 8
3 rounds, 30 seconds rest

Tri-Set 4
D1: Machine Preachers (X:1:3:X)
30 x 15
D2: OH French Press (1:1:3:1)
30 + bar x 12
D3: Dumbbell Hammer Curls (1:1:1:1)
35 x 12
3 rounds, 30 seconds rest

Pumps for days from this session...4 Tri-sets really demolishes the arms. Took me just under an hour to finish this. I weighed under 200 lb for the first time today...199.6. We're getting there.

[antevans007]

9.17.13 PM

Arms

Rope Pushdowns (warmup)
3 x 20
30 seconds rest

Tri-Set
A1: Close Grip Bench Press (3:1:3:1)
185 x 8
A2: EZ Bar Curl (3:1:3:1)
30 + bar x 8
A3: Seated OH Rope Extension (X:1:1:1)
60 x 20 to 30 x 15
3 rounds, 30-45 seconds rest

Tri-Set 2
B1: Palms-Forward DB Curls (2:2:2:1)
30 x 8
B2: Reverse Grip Pressdown (1:3:3:1)
100 x 8
B3: Rope Hammers (X:1:1:1)
60 x 20 to 30 x 15
3 rounds, 30-45 seconds rest

Tri-Set 3
C1: Rope Pushdown (1:1:1:1)
80 x 15
3rd set: 80 x 15 to 50 x 15 to 30 x 15
C2: Nitro Machine Curls (1.5 reps)
30 x 8
3rd set: 30 x 8 to 20 x 8 to 10 x 8
C3: Machine Dips (0:1:1:1)
80 x 8
3rd set: 80 x 8 to 60 x 8 to 45 x 8
3 rounds, 30 seconds rest

Tri-Set 4
D1: Machine Preachers (X:1:3:X)
30 x 15
D2: OH French Press (1:1:3:1)
30 + bar x 12
D3: Dumbbell Hammer Curls (1:1:1:1)
35 x 12
3 rounds, 30 seconds rest

Pumps for days from this session...4 Tri-sets really demolishes the arms. Took me just under an hour to finish this. I weighed under 200 lb for the first time today...199.6. We're getting there.

Im getting a pump just from reading the workout lol. Congrats on getting under 200 though. Keep workin!

[lukamura]

Once the quads appear with striations all over, you'll blow people's mind. LEZ GOO!

[ebomb55]

[ebomb55]

Im getting a pump just from reading the workout lol. Congrats on getting under 200 though. Keep workin!

Thanks man...oh I will be!

[ebomb55]

Once the quads appear with striations all over, you'll blow people's mind. LEZ GOO!

Agreed! We're getting close to that point!

[The Solution]

You using your back leg to pop that hamstring. Upper body is just exploding man, day by day leaner!!!

[ebomb55]

You using your back leg to pop that hamstring. Upper body is just exploding man, day by day leaner!!!

Gotta work on making the hamstring pop more by doing that better...Thanks man!

[ebomb55]

9.18.13 AM

Cardio: LISS

Step-Mill x 45 minutes

Double cardio today. I'll be back later to do some HIIT intervals...I'm thinking dead-treads as usual. Time to really put those blinders on and crush it. Nothing will hold me back.

[jpfaherty]

Nice update pic! Getting there!

[ebomb55]

Nice update pic! Getting there!

Thanks man...definitely getting there. It's going to be a tough final month, but we're going to get it done.

[ebomb55]

9.18.13 PM

HIIT
Dead Treads
5 minutes incline treadmill warmup
12 intervals (increasing incline each interval by 0.5), 10 to 10.5 to 11...etc. till 14.5, then final 2 intervals at 10)
20 minutes elliptical LISS cooldown

Really had to dig down deep for this HIIT session. Was dragging pretty hard to the gym, during my warmup, and even struggled with the first 1-2...then it clicked and I was crushing them. I really enjoy varying the incline on these, as contrary to what you (and I did) think, these are no easier at 10 than at 15 incline haha. Still brutal.

Big back session tomorrow. Time to crush it!

Layne's made some slight changes to the diet and we're utilizing a more varied carb cycling intake with some very low days in there...should be a blast :P.

[The Solution]

Nice, how did he exactly alter the macros now? Doing a low and a medium day with your higher as your refeed??

[ebomb55]

Nice, how did he exactly alter the macros now? Doing a low and a medium day with your higher as your refeed??

Something like that. The macros will decrease incrementally each day following a high day for a 5 day cycle, hitting around 60 grams on the 5th day and then repeating the cycle on the 6th.

[AdamMcD]

Something like that. The macros will decrease incrementally each day following a high day for a 5 day cycle, hitting around 60 grams on the 5th day and then repeating the cycle on the 6th.

60 grams, damn. How are you finding your class performance?

[adamjohn32]

Reminds me of the carb cycle Layne had me do for the final push of my prep last year... 330/235/140/45 repeat. Still have nightmares from those 45 cho days lol.

Keep at it E, body is probably fighting real hard at this point, just keep your eye on the goal and take everything one day at a time.

[adamjohn32]

Last update for the week:

Just catching up on things in here... back is on point.

You watching an instructional video on how to shave for the contest?

[ebomb55]

60 grams, damn. How are you finding your class performance?

Haha, yep. Won't be too bad, just one day.

I haven't had any issues. The one good thing about Law School is that you only take one test/one major assignment for each class, so performance can take a hit now and I'll be okay. That being said, I'm fine right now.

[ebomb55]

Reminds me of the carb cycle Layne had me do for the final push of my prep last year... 330/235/140/45 repeat. Still have nightmares from those 45 cho days lol.

Keep at it E, body is probably fighting real hard at this point, just keep your eye on the goal and take everything one day at a time.

Yep, it's very similar to that...hopefully you had good results with that haha?

Yep, body is beginning to fight, as I'm definitely as lean now or leaner than last contest and my body is going to reach a never before seen level (lol).

[ebomb55]

Just catching up on things in here... back is on point.

You watching an instructional video on how to shave for the contest?

Haha, I haven't yet. Any recommendations?

[adamjohn32]

Haha, I haven't yet. Any recommendations?

haha, was referring to whats on the TV in the pic

[ebomb55]

haha, was referring to whats on the TV in the pic

Ahaha, just realized that...good observation.

[jaredmus]

a lot of muscle in here, how ya feeling those cardio sessions look like they are killer

[ebomb55]

a lot of muscle in here, how ya feeling those cardio sessions look like they are killer

Not that bad actually...It takes me a little longer to get warmed up, but once I'm there, it's all good. I just keep telling myself that I can't let up. I have to leave it all in the gym over the next month +.

[The Solution]

Reminds me of the carb cycle Layne had me do for the final push of my prep last year... 330/235/140/45 repeat. Still have nightmares from those 45 cho days lol.

Keep at it E, body is probably fighting real hard at this point, just keep your eye on the goal and take everything one day at a time.

Damn that sounds brutal. 45g of carbs = Nothing but veggies
Does he set up your days you train with how much CHO he puts towards those days or is that individual preference?

[adamjohn32]

Damn that sounds brutal. 45g of carbs = Nothing but veggies
Does he set up your days you train with how much CHO he puts towards those days or is that individual preference?

IIRC, on the really low days I had a few no carb meals (steak and sugar free jello lol) and about 20 cho pre/post workout. Usually veggies or low fat popcorn.

Training was not aligned to the carb cycle, had a few brutal leg days on 45 cho... But those were the days I just embraced it, as I knew I had 300+ cho coming my way the following day haha.

How about you Evan? I know INOV8 likes a 3 on 1 off approach (at least with my current programming), did Layne try to line up your nutrition to your training?

[BFJ]

Keep killin it man those couple low carb n days r no joke. Respect. Have u used a fairly aggressive carb cycle like that in previous preps?