Hey every body
My name is Mike... and right now I have been training seriously for the past year and a half, since January 2009.
Been through some ups and downs with a few injuries this past year, but finally ready to get this going.
Next year I will be competing in my first show(s)... and the overall goal at the moment is to be Nationally Qualified within 5-6 years... though all my sites/focus right now is on next year!
I have been working off and on/getting some advice from national level NPC competitor PJ Braun.. but am in the process of working something out with a coach to really get me dialed in this offseason.. and into contest prep next year, these things will be starting/going full force starting August 1st.
More on that once the time comes..
Will start the log on this note:
I am currently sitting around 193-195 right now, with some slight oblique definition..
The goals are to tighten up + add the quality size I need this offseason to be competitive.
Will start this log off on todays workout which was chest.. tonight I will be coming into the gym for round 2 which is calves/cardio
Monday - 7/19/2010 - Chest
Incline Smith press, *assume bar is 45lbs*
225x12
275x9
295x6 --> 135xfailure
Incline hammer Strength
3 plates per side x 10
3 plates per side x 9+3 --> 2 plates per side x failure
Pec Dec
135x20
145x20
160x20
Incline Fly/press Hybrid
3 sets with 55lbs for 15
Here is what my diet has been looking like on training days:
Meal 1:
6 whole eggs + 3-4 slices ezekial toast
Meal 2(immediately post workout):
2 scoops whey + 45g dextrose
Meal 3:
9oz chicken + 2 cups rice + 1tbsp maca oil
Meal 4:
2 scoops whey + 1.5 cups oats
Meal 5:
8oz ground beef + 2 cups rice
Meal 6:
repeat meal 4 or 5
Meal 7:
2 scoops whey + 1 tbsp peanut butter
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07-19-2010, 11:01 AM #1
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
PURE ADRENALINE - Offseason Journey into Contest Season 2011
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07-19-2010, 11:48 AM #2
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07-19-2010, 09:14 PM #3
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
thanks bud
gunna keep this updated a few times a week.. will keep it more updated once the ball gets rolling next month
Monday - 7/19/10 - Round 2, calves/cardio/some back
Seated Calf raise
3 sets of 20-25 with 180
Standing Calf
3 sets with 365 last set triple drop
-had a ton of energy so decided to throw a few sets of back in there.. I won't be hitting it for another 4 days.. can't have enough back
Wide Grip Pullups
3 sets BW for 15
Hammer Grip Pullups
3 sets BW for 15
CG Pulldowns
3 sets with 180 for 20
Rope Pullovers
2 sets with 55lbs for 20
20 min LI cardioTeam Slaughterhouse/Elite Prep
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07-20-2010, 11:16 AM #4
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Tuesday - 7/20/10 - Legs
-did some stretching and warming up for the knees/quads/hammies
Leg Press, Full ROM, knees touching shoulders
4 plates per side x 20
5 plates per side x 20
6 plates per side x 18
7 plates per side x 12 --> 5 plates per side x 12 --> 3 plates per side x 20
BB Squats
225x10
245x10
275x8
Standing 1 legged leg curl
3 sets of 15-20
Leg Extensions
3 sets last set 6 set drop over 100 reps
Seated Leg Curl
3 sets 15-20
Adductor Machine
3 sets, 5 sec negatives, squeeze for 5 sec each rep
-no cardio today
LEGS ARE FRIEDTeam Slaughterhouse/Elite Prep
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07-20-2010, 11:27 AM #5
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07-20-2010, 11:30 AM #6
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
a lot of hamstring flexibility work.. I was forced to due to the fact all my knee injuries were from weak hamstrings.. it's paying off big time, I widened my stance and go a lot deeper on leg presses and my leg development is changing a lot.. thicker adductors and quads without a doubt
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07-20-2010, 01:05 PM #7
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07-20-2010, 06:50 PM #8
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
to put it simple when i wasn't stretching as much my leg presses were pretty much putting all the pressure on my knees.. and I wasn't able to go over 3 plates a side doing ****ty form which was sad.. fixed things up now I am going 7 plates a side knees to shoulders and feeling all quads/hams
just gotta find those tweaks man and pretty much just bust your ass lol
but at the same time I will be the first person to stretch as much as I should.. for instance why my pec injury flares up everyonce and a whileTeam Slaughterhouse/Elite Prep
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07-21-2010, 08:16 PM #9
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Wednesday - 7/21/10 - Delts/calves
Weight: 196.2
-just letting everyone know.. I will be updating it a few times next week.. but I am taking next week OFF of weight training.. I may go in and do some light cardio/calves 2-3x next week but that's IT.. I am giving my body a break/rest.. so come the first full week of August I will be ready to go for the torture that is this offseason+contest prep that this next year is going to bring me! The next time I take some time off will be AFTER the last show
-Once I get back from that.. which the date will be August 2nd.. it will be GAME TIME.. I am so AMPED you have no idea
Seated Barbell Shoulder Press, these are all brought about an inch below the chin
135x15 WU
135x15 WU
155x15 WU
185x10
205x9
225x2 --> 185x8 --> 135xfailure
Seated DB Shoulder Press, pause at shoulders for a count each rep
70x15
80x12
90x8
Cable 1 Arm Behind the back laterals
4 sets of 12-15
Rope Rear delt Face pulls
4 sets of 15-20
DB Laterals
3 sets of 8-12
Standing Calf Raise
3 sets up to 405 for 12 for a quad drop
Seated Calf Raise
3 sets 180 for 15
Seated Calf Press Machine
3 sets 210 for 20Team Slaughterhouse/Elite Prep
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07-22-2010, 10:46 AM #10
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Thursday - 7/22/10 - Back
Weight: 195.7
Wide Grip Pullups, did this as a warmup exercise
BWx15
BWx15
BWx15
Hammer Grip Pullups, did this as a warmup exercise
BWx15
BWx15
BWx15
Hammer Strength ISo-Row
3 plates per side x 15
4 plates per side x 12
4 plates per side x 12 --> 3 plates per side x 10 --> 2 plates per side x failure
TBar Rows
4 plates x 15
5 plates x 15
5 plates + 25 x 12
Hammer Strength High Row
2 plates per side x 15
2 plates per side x 15
2 plates per side x 12
Seated CG Cable Row
3 sets with 200lbs for 15
Rope Pullovers
3 sets of 20-25 reps
20 min LI cardio postWOTeam Slaughterhouse/Elite Prep
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08-02-2010, 08:13 PM #11
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08-02-2010, 08:21 PM #12
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08-02-2010, 09:00 PM #13
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Monday - 8/2/10 - Back/hamstrings
-so I am dieting right now at the moment.. not for a long time.. just lean enough to shed some water/get some definition/some abs, and be able to monitor progress a little more closely this winter!
-Last Monday my weight was 199, and today my weight is 194, deff starting to tighten up!
Macros right now are looking around:
358g pro / 175g carb / 85 g fat ... and once a week.. on quad day.. I eat a carbup day of 180g protein / 700g carb / 35g fat .. this has been working well for us.. cardio is on the low right now because I am actually dropping weight to fast.. might be added back in soon though!
Going to start logging my workouts more because I am going to focus on progression with certain movements for certain amounts of periods at a time.. making sure I am getting stronger.. to gauge progress with strength as well as size
Hammer Grip Pulldown
160x15
180x12
180x10
Hammer Strength ISO-Row
3 plates per side x 12
3 plates + 25 per side x 8
3 paltes + 25 per side x 7
BB Row
185x12
205x12
225x8
1 Arm DB Row
105x15
110x12
115x12
Stiff Legged Deadlifts
225x10
225x10
245x6
1 Legged Standing Hamstring curl
50x12
50x12
50x12
Lying Leg Curl
110x15
125x12
125x12Team Slaughterhouse/Elite Prep
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08-03-2010, 10:02 AM #14
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Tuesday - 8/3/10 - Chest/Calves
Weight: 192.6
Incline BB Press
205x12
225x10
245x7-->135xfailure
Incline DB Press
90x12
95x10
95x8
Incline Hammer Strength
2 plates per side x 12
2 plates per side x 10
2 plates per side x 10
Pec Dec
115x20
115x20
115x20
Seated Calf Raise, 3 sec neg, 3 sec pause at bottom
180x12
180x12
180x12
Standing Calf Raise
225x15
315x15
315x15Team Slaughterhouse/Elite Prep
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08-03-2010, 10:09 AM #15
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08-03-2010, 10:11 AM #16
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08-03-2010, 11:08 AM #17
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08-03-2010, 11:13 AM #18
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08-04-2010, 09:42 AM #19
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
[b]Wednesday - 8/4/10 - Arms/Abs
Weight: 192.0
Rope Pressdown
didn't really count these, but 3-4 sets with 50-60lbs
V Bar Press down, Squeeze on contraction.. 2 sec negatives
60x15
70x12
70x10
1 Arm DB Skull Crushers, all reps done slow
25x15
30x10
30x8
1 Arm Reverse Grip Pressdown
15x20
15x20
15x20
BB Curl superset 1 Arm cross body Hammer curl
95x10 / 35 x 10
95x8 / 35 x 10
95x6 / 35 x 10
EZ Bar Preacher Curl superset reverse BB curl
Bar+50x15 / 40x15
Bar+60x12 / 40x15
Bar+60x10 / 40x15
Incline DB Curls
30x10
30x8
30x8
Forearm wrist curls
3 sets with 60lbs for 20
-some ab circuitsTeam Slaughterhouse/Elite Prep
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08-05-2010, 09:35 AM #20
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Thursday - 8/5/10 - Delts/Calves
Weight: 191.8
Seated BB Shoulder Press
185x8
185x7
185x6-->135xfailure
Seated DB Shoulder Press
85sx8 then a double drop
DB Laterals
25x15
30x15
30x15
30x15
Rope Rear Delt Face Pull
25x15
30x15
40x15
Machine Laterals
50x15
70x15
70x15
Hammer Strength Shrug, really slow
2 plates per side x 15
3 plates per side x 15
3 plates per side x 15
Seated Calf Raise
190x12
190x9
190x9
Standing Calf Raise
335x15
355x15
355x15Team Slaughterhouse/Elite Prep
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08-06-2010, 10:18 AM #21
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Friday - 8/6/10 - Quads/Back
Weight: 190.4 .. can't complain.. we upped carbs.. are doing NO cardio.. and I am still slowly loosing weight/tightening up abs are slowly starting to show through.. also a LOT more vascular
Leg Extensions
90x20
110x20
130x20
130x20
BB Squats
245x10
275x8
285x6
Leg Press, SLOW negatives.. at the top of each rep, lifting my toes up to keep pressure on heels
4 plates per side x 20
5 plates per side x 18
5 plates per side x 18
5 plates per side x 20
Wide Grip Pullups
BWx15
BWx12
BWx10
CG Pulldown
120x15
140x15
160x15
Wide Grip Pulldown
140x15
140x15
140x15
Rope Pullovers
3 sets with 45lbs for 15
-some light ab circuitsTeam Slaughterhouse/Elite Prep
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08-09-2010, 10:30 AM #22
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Monday - 8/9/10 - Back/Hamstrings
Weight: 192.0
Reverse Grip Pulldown
160x15
180x10
180x10
Hammer Strength ISO-Row
3 plates + 25 per side x 8
3 plates + 35 per side x 8
3 plates + 35 per side x 7
BB Row
225x12
245x8
245x7
1 Arm DB Row
115x15
120x12
120x12
Hammer Strength High Row
1 plate + 25 per side x 15
1 plate + 25 per side x 15
1 plate + 25 per side x 15
Lying Leg Curl
110x15
125x15
130x15
135x15
Stiff Legged Deadlifts
225x8
275x8
275x10
Seated leg Curl / superset adductor machine
110x15 / 190x25
110x15 / 190x25
110x15 / 190x25
-still making good progress.. if weight stalls around here some more cardio will be put back in on Wednesday
-show I am looking at now is the NPC Erik Fankhouser show.. that is the goal for next yearTeam Slaughterhouse/Elite Prep
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08-10-2010, 10:15 AM #23
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Tuesday - 8/10/10 - Chest/Calves
Weight: 190.6
BB Incline Press
235x7
235x7.5 --> 185x5 --> 135xfailure
DB Incline Press
95x10
95x9
Cable Cross Over
3 sets of 15
Hammer Strength Incline
2 plates + 10 per side x 12
2 plates + 10 per side x 10
2 plates + 10 per side x 10
Pec Dec
3 sets of 15
Seated Calf Raise, 3 sec negatives, 3 sec hold at bottom
190x12
200x12
200x10
Standing Calf Raise
355x15
365x15
365x15
-some light abs
-so focused right now.. workout intensity doesn't drop AT ALL, can't wait to hit that show next November.. I will be qualified within 2 years there is NO DOUBTTeam Slaughterhouse/Elite Prep
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08-11-2010, 10:17 AM #24
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Wednesday - 8/11/10 - Arms
Weight: 190.4
Rope Pressdown
don't really count these, just warmsup my elbows.. give a pump
VBar Press down, slow negatives squeeze for a count each rep
70x12
70x12
75x12
1 Arm DB Skullcrusher
30x15/15
30x15/15
35x14/13
1 Arm Reverse Pressdown
3 sets with 20lbs for 20
BB Curls superset Crossbody Hammer Curls
95x10 / 35x12
105x8 / 40x8
105x6 / 40x8
EZ Preacher Curls superset Reverse BB Curl
Bar+60x12 / 40xfailure
Bar+60x12 / 40xfailure
Incline DB Curls superset BB wrist curls
35x10 / 70x15
40x6 / 70x15Team Slaughterhouse/Elite Prep
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08-12-2010, 10:39 AM #25
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Thursday - 8/12/10 - Delts/Traps/Calves
Weight: 190.0 .. lowest I have been on this diet.. also leanest I have EVER been at this weight.. when flexed top 2 abs show.. new veins every workout.. very happy with this..
-most likely when the show comes going to come in and try to get qualified as a middleweight.. then when I get qualified worry about it from there.. but ONE step at a time.. goal right now is qualification in 2 years.. next November can't come soon enough.. hell.. bulking can't come soon enough
Seated BB Shoulder Press
185x8
195x6
195x6-->135xfailure
Seated DB Shoulder Press
90x7-->65x8-->50x5-->35xfailure
DB Laterals
30x15
35x15
35x15
35x15
Rope Rear Delt Face Pulls
3 sets with 40lbs
Hammer Strength Shrug Machine
3 plates per side x 15
4 plates per side x 15
Machine Laterals
70x15
90x15
90x10
Seated Calf Raise, 3 sec negatives, 3 sec hold at bottom
200x10
200x10
200x10
Standing Calf Raise
365x15
365x15
365x15-->315x15-->225xfailure-->135xfailure .. crazy vascularity
-few quick ab circuits
-still no cardio
-carb day tomorrow + quadsTeam Slaughterhouse/Elite Prep
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08-13-2010, 11:03 AM #26
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Friday - 8/12/10 - Quads/Back
Weight: 190.2 ..seem to be recomping.. holding this weight but looking better each day
Leg Extension
130x15
150x15
150x15
170x15
BB Squats
285x8
285x5
285x7
Leg Press, close low stance FULL ROM, toes off platform the entire set, all heels
5 plates per side x 20
5 plates + 25 per side x 20
5 plates + 25 per side x 20
6 plates per side x 20 --> 3 plates per side x failure
Wide Grip Pullups
BWx15
BWx11
BWx9
CG Lat Pulldown
180x15
180x13
180x10
Wide Grip Pulldown
3 sets 140 for 15
Rope Pullovers
3 sets of 15 with 45lbs
-carb up day today
-cardio most likely coming back soon, but very happy with progress, leanest I have ever been at this weight, starting to look a little fuller as wellTeam Slaughterhouse/Elite Prep
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08-16-2010, 10:23 AM #27
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Monday - 8/16/10 - Back/hamstrings
Weight: 190.0 .. I still can't believe how I am tightening up and still holding this same weight.. not worry about weight, all mirror.. but where we are now.. I figure things will be decent around 175-180ish with decent abs.. hard to believe last year at this time I was 160 with no definition AT ALL
Narrow, Hammergrip Pulldown
160x15
180x12
180x12
Hammer Strength ISO-Lateral Row
3 plates + 35 per side x 12
3 plates + 35 per side x 12
3 plates + 35 per side x 12 --> 3 plates per side x failure --> 2 plates per side x failure
BB rows
225x12
245x10
245x10
275x6-->225x4
TBar Rows
4 plates x 15
4 plates x 15
5 plates x 15
CG Seated Cable Row
160x20
180x15
Lying Leg Curl
140x15
145x15
145x15
Stiff Legged Deadlifts
275x10
275x10
285x9
Seated Leg Curl superset Adductor
110x15 / 170x20
110x15 / 170x20
110x15 / 170x20
-still no cardioTeam Slaughterhouse/Elite Prep
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08-16-2010, 02:31 PM #28
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08-17-2010, 08:45 PM #29
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
haha the less cardio the better..
Tuesday - 8/17/10 - Chest/Calves
Weight: 189.2 .. new low.. haven't 180s in a while
-strength and energy weren't where they are usually at.. but I still had an amazing workout.. made it as intense as possible
Incline BB Press
235x8
235x6
235x5
Incline DB Press
95x10
100x8
100x6
Incline Hammer Strength
2 plates + 10 per side x 12
2 plates + 25 per side x 9
2 plates + 25 per side x 8 --> 2 plates per side x failure --> 1 plate per side x failure
Pec Dec
115x30
130x20
Cable X
2 sets of 15
Seated Calf Raise
200x12
210x10
210x10
Standing Calf Raise
365x15
385x15
385x15 --> 315x15 --> 225x15 --> 135x15
-light ab circuits
-15 min posing practice
-no cardioTeam Slaughterhouse/Elite Prep
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08-18-2010, 10:11 AM #30
- Join Date: Jun 2007
- Location: New Jersey, United States
- Age: 33
- Posts: 2,713
- Rep Power: 294
Wednesday - 8/18/10 - Arms
Weight: 188.6 .. weight still keeps dropping so still no cardio
Rope Pressdowns
like usual, don't really count just do these to get a pump/warmup elbows
VBar Pressdown
72.5x12
72.5x12
72.5x12 --> 40x 15
1 Arm DB Skullcrusher
35x12
35x12
35x10
1 Arm Reverse Grip Pressdown
3 sets with 22.5lbs for 20
BB Curls superset DB Crossbody Hammers
105x8 / 40s
105x7 / 40s
105x7 / 40s
EZ Preacher Curls
Bar+50x25
Bar+60x18
Incline DB Curls
35x10
40x6Team Slaughterhouse/Elite Prep
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