THanks alot for taking the time to answer , much appreciated
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Thread: Journey to a natural pro card
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04-29-2013, 05:48 PM #901
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05-01-2013, 11:48 AM #902
5.1.13
Back/Squats
Warmup
Voodoo band work
OLY Squats (beltless)
135 x 10
225 x 10
275 x 3x10 (45 seconds rest between each set)
Dead Stop Smith Rows
1 pps x 8
1 pps + 25 x 8
2 pps x 8
2 pps + 10 x 8
2 pps + 20 x 8
Dropset
2 pps + 25 x 6 to 1 pps + 25 x 8 to 1 pps x 12
Partial Pulldowns
180 x 10
200 x 2x10
180 x 10
DB Meadows Pullovers
65 x 3x12
Stretchers
3x12
Dumbbell Shrugs (continuous tension)
105 x 25
120 x 3 x 25
Dragon Flags/Neck Harness
10-15/45 lb x 10
3 rounds
Great session. I decided to hit some light squats first thing and it served as a great warmup/"wake up" haha. Quads got a nasty pump with the short rest.
All back work felt good. Only a mild pain in my brachialis, which I think is getting better, but it might be wise to lay off all barbell/DB pressing for a while.
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05-01-2013, 01:19 PM #903
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05-01-2013, 01:34 PM #904
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05-02-2013, 11:42 AM #905
5.2.13
Arms
Voodoo Band Warmup
Incline Dumbbell Curls (mixed with supinated and hammer)
15 x 30, 20 x 30 warmups
30 x 10 + 10 top half partials
30 x 8-12 + 5-10 top half partials x 3
Supersetted with Straight Bar Pushdowns
10-15 + 20 bottom half partials
3 rounds
Superset 2:
Close Grip EZ Bar Preacher Curls (hard flex at the top) + 5-10 top half partials at end/High Incline French Press + 10-15 bottom half partials
Bar x 12/30 + bar x 30
20 + bar x 12 + partials/50 + bar x 15 + 15
40 + bar x 12 + partials/50 + bar x 15 + 10
60 + bar x 10 + partials/50 + bar x 12 + 10
Cordova Extensions (full reps + partials)/Wide Grip Elbows in Preachers
10 + 8-10/12 + 5
10 + 8-10/12 + 5
10 + 8-10/12 + 5
Triceps DC Stretch x 60 seconds LR
Biceps DC Stretch x 60 seconds
Occluded Seated Calf Raises/Dorsiflexions
70 x 35, 15, 15, 15/30, 15, 15, 15
Well, I was watching some Tom Platz videos to give me squatting/leg day motivation, and decided to give his arm principles a try. I figured since Platz, similar to me, had issues bringing up his arms, he had to resort to extreme tactics and ended up doing a pretty damn good job with them, so I'd give it the same try.
This was pretty brutal. The idea was to complete the normal set (with hard flexes, controlled eccentric) then do partials where you really squeezed the bar/rope as hard as possible and flexed the muscle/contracted it as hard as possible and for as long as possible. Very brutal, but I can imagine very effective.
Weight was 224.0 this morning...Down 1.8 lb from last week...Diet is coming along.
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05-02-2013, 01:26 PM #906
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05-02-2013, 04:41 PM #907
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05-04-2013, 05:07 PM #908
5.4.13
Legs: Platz Inspired
Warmup
Voodoo Band Work
Back Squats: very close stance, belt
135 x 20
225 x 20
315 x 20, 20
405 x 10
Leg Extensions
3 sets to failure (20-30 reps) + bottom half partials (15-30) + Iso holds
Lying Leg Curls
1 x 20
3 x 10-15 + 10-15 top half "flex" partials
1 x 20
Hack Squats: feet as low as possible, close
1 pps x 30
2 pps x 2 x failure
1 pps x 20
Standing Calf Raise/Calf Stretch
210 x 20 + 20 flex partials
420 x 10 + 15 flex partials
Woah. This session pretty much crushed me haha. I could barely walk up the stairs to leave the gym.
I will definitely be working on my ankle flexibility and squatting flexibility so as to perfect the "Platz-esque" super close stance squat...But I was pleased with my first time effort.
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05-04-2013, 05:39 PM #909
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05-04-2013, 05:57 PM #910
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05-05-2013, 04:10 PM #911
5.5.13
Cardio/Abs
Warmup
Voodoo work
Bike HIIT/Ab Work
5 minute warmup
Intervals/Ab Work
7 seconds all out/Bench situps to failure + partials
10 seconds all out/bench sit-ups
15 seconds all out/bench sit-ups
20 seconds all out/bench sit-ups
20 seconds all out/knee raises
15 seconds all out/knee raises
15 seconds all out/knee raises
10 seconds all out/knee raises
7 seconds all out
Cooldown
Quick, tough cardio/ab session, but incredibly effective. Legs are pretty destroyed today from yesterday's "Platz" thrashing.
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05-06-2013, 08:51 AM #912
5.6.13
Chest/Shoulders
Nautilus Machine Press
35 x 30
65 x 30
95 x 25 + 10 flex partials
140 x 25 + 5 flex partials
Top set
200 x 14 + 6 top partials + 8 stretch partials
Dumbbell Incline Press (using fat gripz)
Warmups
70 x 35 +top half partials
105 x 15 +5 partials right to 70s x partial neutral presses
Wide Stretch Dips/Band Stretches
3 sets to failure/10-12 w/monster mini
Dumbbell Laterals (arms above head)
20s x 30 + partials
20s x 25 + partials
20 x 20 + partials
Over And Back Press
65 x 15
65 x 15
65 x 15 drop 10s right into wide grip press to failure
Dumbbell Rear Delt Flies/Dumbbell Swings
20 x 25 + 30 x 25
3 rounds
Occluded Seated Calf Raises
70 x 35, 20, 20, 15
Awesome session. Sick pump.
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05-07-2013, 05:33 PM #913
5.7.13
Cardio/Abs
Bike HIIT/Ab Routine
5 minute warmup
7 seconds all out/leg raises to failure
12 seconds all out/leg raises to failure
15 seconds all out/leg raises to failure
20 seconds all out/situps to failure
22 seconds all out/v-ups to failure
25 seconds all out/v-ups to failure
20 seconds all out/v-ups to failure
15 seconds all out/frog situps to failure
10 seconds all out/frog situps to failure
5 minute cooldown
Pretty tough cardio session. I really enjoy doing my ab work in-between each interval, as I definitely get great work in and it's incredibly efficient :P.
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05-07-2013, 05:42 PM #914
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05-07-2013, 05:44 PM #915
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05-08-2013, 06:47 PM #916
5.8.13
Back
Dead Stop Dumbbell Rows
50 x 20 LR
85 x 15 LR
100 x 10 LR
120 x 10, 10, 8 LR
120 x 25 LR
Close Grip Pulldowns
12 + 20 partials
10 + 16 partials
8 + 12-16 partials x 3
Meadows Pullovers
60 x 20
70 x 2 x failure
60 x failure + 10 partials
HS Partial Pulldowns
1 pps x 15
3 pps + 25 x 12, 3 pps x 12, 2 pps x 12
Wide Grip Dead Stop/Continuous Shrugs
135 x 30
225 x 15/20
315 x 10/15
405 x 8/12
225 x 30
Banded Hypers
Light band x 15, 15, 15
Occluded Seated Calf Raises
75 x 35, 20, 15, 15 (top partials thrown in there)
Nasty back session today. I decided to do dead stop dumbbell rows first, really trying to pull the dumbbell to my back hip to engage as much lay as possible, and it certainly worked haha. Pump was pretty brutal. The Pulldowns + partials really topped that pump off and pullovers felt great because of that.
Partial Pulldowns are always a nice movement to throw in near the end to emphasize flexing the entire upper back. Shrugs felt good and then threw in some relatively "easy" banded Hypers to finish it off.
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05-09-2013, 06:39 PM #917
5.9.13
Arms
Incline Dumbbell Curls
20 x 30
30 x 15 + partials to failure
35 x 10 + partials to failure
30 x 10 + partials to failure, 2 times
Bar Pushdowns
10 w/ hard flex + 10 continuous
4 rounds
EZ Preacher Curls
50 + bar x 15 + 8 partials
70 + bar x 10 + 8 partials
50 + bar x 10 + 8 partials
50 + bar x 10 + 8 partials
Incline Close Grip Pin Presses (hard flex for 3-5 seconds at top)
135 x 15
225 x 10
275 x 8, 3, 3
225 x 10
Dumbbell Hammer Curls (cheat form to strict w/hold)
70 x 10 LR/25 x 8
90 x 10 LR/25 x 8
80 x 8 LR/25 x 8, 2 times
Dumbbell Cross Body Extension/Rope Pushdown
20 x 15 LR/12
25 x 15 LR/12
30 x 10 LR/12
35 x 8 LR/12
Nautilus Preacher Curl
2 sets to failure + partials to failure
Awesome arm session. Really crushed it. Decided to add in some cheat movements supersetted with strict movements and pump was nasty. Forearms and biceps on the heavy hammers/strict hammers were crazy pumped. Weighed in at 221 this morning. Weight's moving in the right direction.
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05-09-2013, 07:04 PM #918
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05-09-2013, 07:12 PM #919
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05-10-2013, 04:33 PM #920
5.10.13
Chest/Shoulders
Warmup
Bench Press
225 x 5x10
DB Hex Press
30 x 15
40 x 3x12
Banded HS Press
1 pps x 20, 20, 20
Band stretches
Partial DB Laterals
50 x 3x35
Cage Press
95 x 6
115 x 4x6
135 x 1x6
Incline Rear Delt Flies
20 x 2x30
Solid pump day. Pain is pretty much completely gone in brachialis when benching, so very happy with that. Great session. Leg destruction tomorrow .
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05-11-2013, 12:33 PM #921
5.11.13
Legs
Warmup
Seated Leg Curls
3 x 20 warmup
2 plates x 20
2 plates + 25 x 15
2 plates + 35 x 10 + partials to failure
OLY Squats
135 x 8
225 x 8
275 x 8
315 x 8
365 x 8
405 x 7
435 x 7
455 x 5
Leg Extensions (hard flex, keep it moving entire time)/Leg Press (close stance, 3 second negative, continuous)
210 x 30/6 pps x 8
210 x 25/7 pps x 8
210 x 25/8 pps x 8
210 x 15/5 pps x failure
Decline Bench Dumbbell Isometric Leg Curl (start with DB at butt, lower as slow as possible while maintaining flex)
25 lb x 1 rep
30 lb x 1 rep
35 lb x 1 rep
Leg Extensions
2 sets, 3 second squeeze at the top, 8 reps
Barbell RDL w/25's (bottom half, stretch emphasis)
145 x 3x20
Awesome leg session. Crushed every fiber. Some highlights are the 455 x 5 squat, which felt good. The leg press extension superset was brutal. Quads were ridiculously pumped. I really liked the dumbbell iso leg curls. Hammies felt like they were gonna tear haha. Overall, sick session.
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05-12-2013, 02:17 PM #922
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