Journey to a natural pro card

[ebomb55]

8.31.12

Legs!

Hammer Strength Seated Leg Curl
45 x 15
Work sets: 90 x 20, 100 x 20, (now with 3 second eccentric): 135 x 6, 115 x 6

Leg Press/Smith Lunge
(warmups on press first: 2, 3, 4, 6, 8, 10 pps x 8)
Work sets:
11 pps x 8/1 pps x 8 LR
11 pps x 8/1 pps x 10 LR
12 pps x 8/1 pps x 12 LR

Back Squats (done as deep as possible)
135 x 8
225 x 8
275 x 8
315 x 8
355 x 8
405 x 8 (strong! Had many more in the tank!)

Barbell RDL using 25s, (1/2 bottom)
145 x 10
195 x 10, 10, 10

Standing Calf Raise
10 full reps, 10 second squeeze on toes, 10 reps, 10 second squeeze, 10 reps, 10 second squeeze
3 sets of that

Tibia Raises
20 lb x 8 LR, 12 LR
Dropset:
30 lb x 8 LR, 20 lb x 6 LR, 10 lb x 15 LR, empty x 20 LR

Sick leg session. The HS leg curl felt awesome. Was able to get a good flex and squeeze at the bottom, really filling my hammies with blood. The leg press/lunge superset was brutal. Leg presses were done with 2-3 second negatives and in a continuous fashion, lunges were also very controlled and continuous. Quads were fried haha. I was VERY happy with squats, hitting 405 for 8 ass to grass reps with a bunch in the tank. JM didnt call for failure here, but I would have likely hit it with 455. The calf technique today was brutal as well.

[ebomb55]

9.1.12

Bike HIIT
5 minutes warmup
13 intervals (15/45)
6 minute cooldown

The usual.

[Maiden316]

Good to see your still logging your workouts man! I'll be coming here for some JM session ideas. Looking good and on track to make some big time improvements for your next show. good luck.

[ebomb55]

Good to see your still logging your workouts man! I'll be coming here for some JM session ideas. Looking good and on track to make some big time improvements for your next show. good luck.

Thanks bro! Great to have ya posting here.

[Jab1]

Good to see your still logging your workouts man! I'll be coming here for some JM session ideas. Looking good and on track to make some big time improvements for your next show. good luck.

erhmahgerd Maiden, (sry evan for hijack). I don't post on T-Nation any more but have been following your progress and you are going to KILL IT in your comp. Looking so juicy man.

Evan, man I cannot wait till I can squat big boy weight like you!

[fr0IVIan]

all praise to natty Jesus

maiden's up in here too? I'll be creepin

[ebomb55]

erhmahgerd Maiden, (sry evan for hijack). I don't post on T-Nation any more but have been following your progress and you are going to KILL IT in your comp. Looking so juicy man.

Evan, man I cannot wait till I can squat big boy weight like you!

Haha just keep adding weight!

[ebomb55]

9.2.12

Chest/Shoulders/Triceps/Back

Low Incline Dumbbell Press (continuous tension)
Warmups: 45 x 2x8, 60 x 8, 80 x 8, 100 x
Worksets: 110 x 8, 120 x 8, 130 x 6

Barbell Incline Bench (continuous)
135 x 8
185 x 8
205 x 8
225 x 8
245 x 8 (just 8)

Stretch Pushups
3 sets to failure: 24, 16, 12

Decline Smith Paused/3/4 lockout
Warmups: 135 x 12, 185 x 10, 225 x 10
Worksets (all with 1 second pause on chest): 255 x 11, 9, 7

V Grip Pushdowns
80 x 4x12 (30 seconds rest between each)

Seated Dumbbell Laterals/Partials (8 perfect reps/15 partials)
20 for 4 sets

Micro Mini Pull Aparts
4 x 10

Narrow Grip Chins (sternum, 2-3 second negative)
Bw x 13, 9
Assisted (40 lb) x 10 (50 lb) x 10

Standing Calf Raise (10-10 sec top squeeze-10-10 squeeze-10-10 squeeze)

Very solid session. Weights felt good, and had a great MMC for chest on all pressing movements. The continuous tension really makes you just fail in the middle of sets unexpectedly haha!

Only a few shoulder sets, but the seated lateral/partial set was tough. HIIT + abs tomorrow, then back Tuesday.

[ebomb55]

9.3.12

Abs + HIIT

Decline Leg Raises/Machine Crunch
3 sets, 12-20 reps each

Bike HIIT
10 minute warmup
12 intervals (15/45)
8 minute cooldown

The usual HIIT work. Back tomorrow : ).

[fr0IVIan]

I noticed in the banded HS incline press video you do a very quick lockout, do you think that squeezing your pecs hard at the top short of lockout doesn't really serve a purpose, or is it just too hard to do once you've got enough weight and band tension loaded up?

[ebomb55]

I noticed in the banded HS incline press video you do a very quick lockout, do you think that squeezing your pecs hard at the top short of lockout doesn't really serve a purpose, or is it just too hard to do once you've got enough weight and band tension loaded up?

I actually do these both ways. I will sometimes come to a full lockout and flex my pecs hard against the bands or machine at a full-lockout, and other times, I will only go to 3/4 or so. The 3/4 lockout keeps tension on pecs throughout the entire movement, and also doesn't fatigue the triceps to the same degree that full lockout will. Both are very good!

[ebomb55]

9.4.12

Back/Biceps/Calves

Single Arm Barbell Row/Meadows Row Superset (all reps on 1 arm, then move to other, using 25s)
2 warmup sets: 50 x 6 LR (4 total sets/superset), 75 x 6 LR
Worksets: 100 x 6 LR, 105 x 6 LR, 110 x 2x6 LR

Dumbbell Shrugs w/3 second squeeze at top
100 x 12
110 x 2x12 (ouch)
95 x 12

Neutral-Grip Pulldowns (shoulder width) (drive elbows as far down as possible, nice stretch at top)
180 x 10
200 x 10
180 x 2x10

High Incline Elbows-Out Dumbbell Rows
30 x 10, 35 x 10, 30 x 10

Banded Hypers (done with as much band tension as I can handle, flex hard at top of each rep)
Set 1: 1 micro mini + 1 mini + 1 monster mini x 15
Set 2: add 2nd micro mini band x 15
Set 3: add 2nd mini band x 15
Set 4: same tension as set 3 x 15
(ouch!)

Meadows Cross-Body Curls
4 sets, 8-12 LR

Standing Calf Raise (same technique as I listed last workout)
3 sets
supersetted with Tibia Raises
30 lb x failure LR
20 lb x failure LR
10 lb x failure LR

Awesome session. The single arm barbell/meadows row superset was brutal...really felt my lats a ton there. Hitting the shrugs second was a nice change, and my traps were cramping by the third set. Neutral grip pulldowns, focusing on driving the elbows down hard and maintaining an upright torso put some nice finishing touches on my lats. The incline rows really give the rhomboids a nice pump and then, as usual, the banded hypers were tough!

Chest/Shoulders tomorrow along with some bike HIIT!

[ebomb55]

9.5.12

AM:
35 minutes incline treadmill (3.3-3.5/10 incline)

PM:
Chest/Shoulders

Shorter rest periods (no more than 45 seconds)

Flat Machine Press (good stretch, continuous tension)
135 x 15, 160 x 15, 190 x 15, 205 x 15

Banded Hammer Strength Iso Wide
(doubled mini bands)
1 pps x 8
2 pps x 8
3 pps x 8
3 pps + 25 x 8
3 pps x 8 + 15 partials

Dumbbell Partial Laterals
50 x 30
55 x 2x30

Seated Dumbbell Front Raise (all the way overhead, slow negative)
15 x 12
12.5 x 12
10 x 2x12

Incline Rear Delt Destroyer Set
60 x 60 to 30 x 30 to 10 x 15 (full ROM)

Standing Calf Raise (technique of the week)/2 Leg Tibia Raises
2 sets/40 x 2 sets to failure

Very quick chest/shoulder/calf session. Rest periods were almost nonexistent haha. Got a nasty pump all over, especially from the banded HS, and all the shoulder work.

Arms tomorrow :P

[ebomb55]

9.6.12
AM: LISS + Abs

Ab Work:
V-Ups/Swiss Ball Crunches
5 sets x 12-20 reps each

Incline Treadmill
3.2-3.6/10-12 incline for 32 minutes

I'm throwing a little LISS back into my routine to see how it affects body comp. Keeping macros the same for now, having 1 cheat meal/week.

[ebomb55]

[ebomb55]

Update back pic. Bw is back to around 217-218 in the morning and I am just as lean if not leaner than I was at 214-215 a few months ago.

[ebomb55]

9.6.12

PM: Arms

Rest for Superset 1 and 2 is 30 seconds

Superset 1: V-Grip Pushdowns/Dumbbell Curls (palms forward, 3 second eccentric, with fat gripz)
On pushdowns, 1st 10 reps are hard flex for 1 sec at bottom, then 10 reps continuous
2 warmup supersets, then:
70 x 20/25 x 6
80 x 20/30 x 6
70 x 20/25 x 6
70 x 20/25 x 6

Superset 2: Bench Dips w/3 second eccentric/continuous tension/Barbell Curls (3 second eccentric w/fat gripz)
45 lb x 15/30 + bar x 8
45 lb x 15/30 + bar x 8
25 lb x 15/20 + bar x 8
Bw x 15/20 + bar x 8
(wow, pump was ridiculous at this point)

Superset 3: Incline BTH EZ Bar Extensions/Reverse Grip EZ Bar Curls (rest was closer to 60 seconds here)
40 + bar x 12/30 + bar x 12
50 + bar x 12/30 + bar x 12
60 + bar x 12/30 + bar x 12
40 + bar x 12/30 + bar x 12
20 + bar x 20/30 + bar x 15

Wow. Ridiculous arm session. Took me a little under an hour to complete and I was gassed haha! I never thought an arm session would be so taxing, but with the short rest periods and the 3 second eccentrics on nearly all of the exercises in the first 2 supersets not only gave me an almost debilitating pump, but also left me pretty beat.

[DiamondMaker]

Back's looking dense as ever man. Interested in seeing how the arms respond to this program.

[adamjohn32]

dat back thickness... you seem to really be hitting your stride these days in the gym, motivational stuff dude.

[mattjansen]

Back looks solid man, Staying in great off season shape as well

[ebomb55]

Thanks for the comments guys, really appreciate it!

I'm definitely hitting my stride and seem to be making visible progress every few months or so.

Working with John Meadows is a big part of that.

[ebomb55]

9.7.12

Cardio/Abs

Ab Superset
1: Standing Rope Crunches x 8/V-Ups x 8
2: Standing Rope Crunches x 8/V-Ups x 8/Accentuated Swiss Ball Crunches x 8
3: Standing Rope Crunches x 8/V-Ups x 8/Swiss Ball Crunches x 8/Hanging Leg Raise x 8
4 and 5: repeat set 3 with 30 seconds rest in between

Elliptical HIIT Intervals
Warmup
5 of the following: 35 seconds 'all-out'/3 minutes medium
15 minutes incline treadmill cooldown
(total of 40 minutes of cardio)

The usual off day work. Big weekend ahead with legs tomorrow and heavy chest/shoulders/triceps/back on Sunday.

[tommohawk9]

Looking strong as hell in your pic!

I was also wondering what bands you use for your banded work?

[ebomb55]

Looking strong as hell in your pic!

I was also wondering what bands you use for your banded work?

Relevant question, as I'm using them today for leg press!

I primarily use the mini or monster minis for leg or pressing movements. If I do reverse band work for pressing, I use the average bands (purple).

[jaredmus]

back looks goood as do just about all of these workouts

[ebomb55]

9.8.12

Legs!

Standing Calf Raise (crazy 10-10-10 technique done last week)/Seated Calf Raise/2Leg Tibia Raise
2 trisets

Lying Hamstring Curls
3 warmup sets x 12
4 x 12 with 150 (60 seconds rest between each)

Banded Leg Press (mini + monster mini each side, resistance very high due to leg press)
1 pps x 8
3 pps x 8
4 pps x 8
6 pps x 8
8 pps x 8
9 pps + 25 x 8
10 pps x

Smith Lunge/Smith Squat (deep, controlled squat reps)(lunges done 4 on one leg, 4 on other, then repeat for 8 LR total)
1 pps x 8 LR/2 pps x 8
1 pps + 25 x 8 LR/2 pps + 25 x 8
1 pps + 35 x 8 LR/2 pps + 35 x 8
2 pps x 8 LR/3 pps x 8
(woah, neared falling over haha)

Leg Extension w/3 second squeeze at contraction
100 x 8
150 x 8
190 x 8
150 x 8

Dumbbell RDL (only bottom half reps, focusing on stretch/tension)
85 x 15
95 x 15

20 minutes step mill LISS

Ridiculous leg session. Leg press I have at my current gym has the pins for plates pretty far from the bottom, so the bands were stretched over 3 feet while doubled from the start, making the resistance very tough. These felt awesome. The smith lunge/smith squat superset left me nearly on the floor.

Cheat meals today :P.

[ebomb55]

back looks goood as do just about all of these workouts

Thanks brotha! Appreciate the support!

[tommohawk9]

Relevant question, as I'm using them today for leg press!

I primarily use the mini or monster minis for leg or pressing movements. If I do reverse band work for pressing, I use the average bands (purple).

Question #2: Are you using short bands?

[ebomb55]

Question #2: Are you using short bands?

Haha, noo, that would be ridiculous...I am doubling them though on all movements unless specified otherwise.

[ebomb55]

9.9.12

Chest/Shoulders/Triceps/Back/Biceps (anything left haha?)

Banded Hammer Strength Incline Press (done with a hard flex for 1 count at the top)
Warmups: 1 pps x 8, 1 pps + 25 x 8
Work Sets: 2 pps x 8, 2 pps + 10 x 8, 2 pps + 25 x 8, 2 pps + 35 x 8 (partner assisted on last few to get it up)

Barbell Incline Press
135 x 6
185 x 6
225 x 6
245 x 6
265 x 6
275 x 6

Dumbbell Neutral Grip Press (deep stretch, DC-like, on each rep, explode/no lockout/continuous tension)
70 x 10
75 x 2x10

Reverse Band Bench Press (bands aren't doubled, used average (purple) bands for these)
5x5 with 315 and 335 (no sets to failure, focus on contracting chest)

V-Grip Pushdowns done w/continuous tension
4 x 12 with 20-30 seconds rest between each

Dumbbell Laterals (done with 20 seconds rest between each)
25 x 5x10

Dumbbell Bentover Lateral Swings
30 x 3x30

Wide Grip Lat Pulldown
4 x 10 (170, 210, 190, 170)

Close-Grip EZ Bar Cable Curls (10 seconds rest between)
5x10

Awesome session. Chest was ridiculously pumped after the banded HS presses with the hard flex and by after the neutral presses, it was toasted. The reverse bands were a good way to end it. Delts/rear delts got a nasty pump with the short rest intervals and then the work for arms and back was a nice addition.

Off tomorrow, will either do FMC or HIIT, then back Tuesday.