Joe's pre-contest log.

[rich55]

Now that was a back workout. 21 sets in about 40 min. My back was way pumped, higher sets and more simplicity is definitely the way to go for me.

Sounds good to me! Good lifting!! I find back, like legs, particularly responds well to higher volume. I may have to put some on my back tomorrow if I can squeeze 40 minutes or so.

[Flex500]

Post up the link in here when you do. Will be cool to meet you in person.

yeah will do man will be cool for sure

[escholar05]

January 20- Chest/Abs

Incline BB Bench-225x15, 245x12, 275x10, 225x8(<--completely dead)

Flat DB Bench-8x90's, 8x90's, 10x80's, 6x110's
Superset with
BW Dips-8, 8, 8

DB Flat Flys-10x45's, 10x45's, 10x45's, 10x45's

Cable Crossover-10x120, 10x120

Ab Work

Cardio-
25min on elliptical (150bpm avg)-->post workout

Thoughts
Felt absolutely awful this morning, had some kind of stomach irritation goin on. I slept between meal 1 and 2, and ate everything as blandly as possible. I forced myself to go into the gym and ended up having a pretty decent day. Feeling better now, altho the lower intestines still feel kinda rumbly.

[debrovnik]

Great log - will be following!!

[mrkdrt]

good luck man. gonna be watching this log - might be competing soon too!

[escholar05]

Great log - will be following!!

Thanks man.

good luck man. gonna be watching this log - might be competing soon too!

Cool, if you have any questions about getting started, hit me up.

[mrkdrt]

Cool, if you have any questions about getting started, hit me up.

Thanks man. If you don't mind can you check out my diet when you get a chance (will delete post if you prefer PM, sorry to derail)

http://forum.bodybuilding.com/showth...hp?t=121800811

[escholar05]

January 21-Hams/Traps/Calves

High Stance Leg Press-720x12, 720x12, 720x10, 810x10, 810x8

BB SLDLs (from the floor)-225x12, 225x12, 225x12, 275x10, 275x10

Standing Cable Ham Curls-12x40, 10x45, 10x45, 18x30

Hammer Strength Shrugs-180x20, 270x12, 270x12, 320x10, 180x6(4 sec hold each)

Seated Ham Curl-110x12, 120x10, 120x10
Superset With
Prone Ham Curl-130x8, 120x10, 120x10

Calf Work

Cardio-
30min on elliptical (150bpm avg)-->post workout

Thoughts
Didnt really notice all the volume till I got on the elliptical and had trouble moving. Hit the hams super hard, usually my quads get involved too and everything is tired, but I really picked out my hams and did work on them today.

All the calf work I did was left, right, then both with double the weight. I got a really sweet pump from that, and anyone who knows me knows that me feeling anything in my calves is a pretty big deal.

[escholar05]

January 22-Shoulders

BB Shoulder Press-185x10, 225x8, 245x6, 225x8, 205x9

Triset
Upright Row-8x90, 8x90, 8x100
DB Side Raise-8x30's, 8x30's, 6x30's
DB Rear Lateral-8x30's, 8x25's, 8x20's

Lying Incline Front DB Raises-10x25's, 10x25's, 10x25's
Superset With
Rear Cable Laterals-8x20, 8x20, 8x20

BB Behind The Back Standing Press-115x15, 115x15

Cardio-
30min on elliptical (145bpm avg)-->post workout

Thoughts
Tore through this workout today. Shoulders are still pretty pumped and tired. The weight is starting to fall off on the scale again, should be breaking 230 any day now. Looking leaner around the chest and upper arms as well.

[mrkdrt]

The weight is starting to fall off on the scale again, should be breaking 230 any day now. Looking leaner around the chest and upper arms as well.

Awesome man! Keep it up!

[escholar05]

January 24-Quads/Calves

BB Front Squats-185x12, 185x12, 225x10, 235x8, 275x5

Close Stance Leg Press-10x720, 12x630, 12x630, 10x720, 8x720, drop set of 8x540

Smith Donkey Calf Raise-185x12, 185x12, 205x10

Unilateral Leg Extension-8ea x 115, 5ea x 130, 8ea x 115, 8ea x 115

Seated Calf Raise-90x12, 90x10, 90x10

Cardio-
40min fasted AM on treadmill
25min on elliptical (135bpm avg)-->could barely be called movement

Thoughts
I tightened the belt too tight on the last set of squats, and I think I bruised my ribs a bit. Long story short, I'm a moron. Good leg day though.

Weight staying around 230, I'm gonna start cycling my carbs a bit to see what I can squeeze out before I start adding more cardio.

[The_Animal11]

BB Front Squats-185x12, 185x12, 225x10, 235x8, 275x5

well


i still front squat more than the ol' cadavers.

;-)

nice workout though!

[escholar05]

well


i still front squat more than the ol' cadavers.

;-)

nice workout though!

yea well.....your mother.

[Flex500]

January 24-Quads/Calves

BB Front Squats-185x12, 185x12, 225x10, 235x8, 275x5

Close Stance Leg Press-10x720, 12x630, 12x630, 10x720, 8x720, drop set of 8x540

Smith Donkey Calf Raise-185x12, 185x12, 205x10

Unilateral Leg Extension-8ea x 115, 5ea x 130, 8ea x 115, 8ea x 115

Seated Calf Raise-90x12, 90x10, 90x10

Cardio-
40min fasted AM on treadmill
25min on elliptical (135bpm avg)-->could barely be called movement

Thoughts
I tightened the belt too tight on the last set of squats, and I think I bruised my ribs a bit. Long story short, I'm a moron. Good leg day though.

Weight staying around 230, I'm gonna start cycling my carbs a bit to see what I can squeeze out before I start adding more cardio.

how you doing man? What are we 15 weeks out now I believe? Fck I have a lot of work to do!

[escholar05]

how you doing man? What are we 15 weeks out now I believe? Fck I have a lot of work to do!

As do i man, long way to go before I feel comfortable struttin around in the banana hammock, haha.

I'm doing good tho, going to be cutting the calories a little bit more here, so we will see how I feel after that. How are you doin?

[The_Animal11]

yea well.....your mother.

LOL dude my friends are starin at me right now for laughing so hard.

[escholar05]

January 25-Back

BB Bent Over Rows-185x12, 185x12, 225x10, 225x10, 225x9

Pullups(2 neutral, 2 cguh, 2 wg)-6 sets of 8 reps

V-Bar Straight Arm Pulldown-150x10, 150x10, 150x10, 150x10, drop set of 135x12

One Arm DB Row-8x80, 8x80, 10x75, 10x75

Cybex Pulldown-180x10, 180x10, 160x12, 140x15

Cardio-
30min on elliptical (145bpm avg)-->post workout

Thoughts
Really good workout, lats felt huge and pumped. High volume is definitely the way to go for back. Kept the pace up too, 24 sets in 50 min.