Journey to a natural pro card

[ebomb55]

6.11.12

Legs

Seated Leg Curls
2 warmup sets
3 work sets, 12 reps
Nice stretch with these and a 3 second negative

Leg Press (shoulder width, sort of high on platform)
1 pps x 15
3 pps x 12
5 pps x 8
7 pps x 8
9 pps x 8
11 pps x 8
13 pps x 8
15 pps x 7
Not a 3 second negative, but 2 with continuous tension

Machine Leg Press
2 warmups
Stack (400 lb) x 8 (dead stop at bottom, machine as far as it would go)
Drop set
Stack x 8 to 290 x 8 to 190 x 8
(negatives increased on these each set)

Walking Dumbbell Lunges
Do all on one leg to failure, rest 45-60 seconds, do all on other
100s x failure Left then Right (did about 20 on each)

Barbell RDL (full ROM, nice stretch, hard flex at top)
Using 25s
145 x 10
205 x 10

Leg Press Calf Raise (done barefoot, 60 seconds between both)
10 sets of 10, last 5 sets at 4 pps

Hill Sprints
8 sprints

Awesome overall leg session. Leg press was brutal. 15 pps is the heaviest I've ever gone and it sure felt heavy haha! 7 full reps with a slow negative were plenty. The machine dropset was brutal as well, nice quad pump. Walking DB lunges felt great, but were tough since I was doing all of them on one leg then all on the other. I don't mind doing sprints on leg day because while I'm a bit tired, the DOMS hasn't set in quite yet :P.

[ebomb55]

6.12.12

Chest/Shoulders/Triceps/Abs

Machine Chest Press
3 warmup sets
3 x 8 work sets, hard flex for 1 count at top...increase weight 1 # each set

Incline Barbell Press (continuous tension)
225 x 6, 255 x 6, 275 x 6

Flat Dumbbell Press (deep stretch/hold, 3/4 lockout)
110 x 8, 8

Cable Crossovers (3 second squeezes)
2 work sets

Lateral Swings
50 x 30
60 x 25, 25

Reverse Pec Deck Rear Delts
30, 25, 20, 15

Dumbbell Rear Delt Swing Destroyer
60, 30, 15

Fat Gripz rope push down with 1 hold
3 x 10
Reverse EZ Pushdown
3 sets w/hold

Decline Reverse Leg Raise
1 set to failure
2 sets with partner pushing on eccentric
1 set to failure

Awesome session. Strength was good, pump was ridiculous. Love the machine press while flexing as hard as possible at the top followed by the inclines...good sequence. The deep stretch dumbbell presses also feel great...overall, chest was torched. Delts are already sore lol.

[WoopItsKevin]

Doin work in here man, progress pics look great. Your leg day numbers are out of control haha keep at it

[jaredmus]

6.8.12

Arms/Cardio

Fat Gripz Rope Pushdowns/Palms Forward DB Curls (3 second eccentric)
4 sets, 10 + 10 partials/8

Incline Smith JM Press/EZ Bar Curl (full reps, then partials)
3 sets, 15/10 + 8

Fat Gripz Rope Curls/Bench Dips
3 sets

Reverse Curls
3 work sets

Stairmaster
30 minutes

Nice arm work. Cardio sucks. That's all.

fat grippz are legit, I love them keep pushing hard in here man look good from last update pic about a month old plus still keeping strength do it up man!

[ebomb55]

Doin work in here man, progress pics look great. Your leg day numbers are out of control haha keep at it

Haha, thanks bro. Legs have always been my strongest bodypart.

[ebomb55]

fat grippz are legit, I love them keep pushing hard in here man look good from last update pic about a month old plus still keeping strength do it up man!

Ya, love my fat gripz :P

[ebomb55]

6.14.12

Back/Biceps

Meadows Rows (no momentum, 3 second eccentric, stretch lat)
2 warmups
90 x 12
100 x 9
115 x 6

Rack Pulls (mid-shin, lower with 3 second eccentric, flex lats)
135 x 4
225 x 4
315 x 4
405 x 4
495 x 4
545 x 4
605 x 4

Stretchers (stretch as hard as possible, flex lats hard when pulling in)
110 x 10
120 x 10
130 x 3x10

Hyper extensions (flex for second at top)
Bw x failure
2 sets (45 on first set, 30 on second...ouch)

Occluded EZ Bar Preachers
55 x 35, 20, 8 + 10 (BRUTAL)

Did some foam rolling, agile 8, and jumped rope a bit

Awesome back session. Meadows rows felt great, and rack pulls were very strong from the mid shin area. Haven't done stretchers in a while and these gave me a sick lat pump. Hypers might be the worst part of the workout haha. They're so hard when you flex at the top and going to failure is brutal. Occluded biceps training is rough and I recommend you all give it a try.

[ebomb55]

6.16.12

Arms/Cardio

'Warmup'
Fat Gripz Rope Pushdown/Standing Dumbbell Curls
3 x 12/15

Superset 1:
Cable Bar Pushdown/Pronated Meadows Kickbacks
70 x 12/20 x 8
70 x 4x12/25 x 4x8
(30-45 seconds rest between sets)

Superset 2:
Straight Bar Curls/Seated Dumbbell Curls (palms forward, 2 at a time)
Each done with flex + 3 second negative
60 x 8/20 x 8
70 x 8/20 x 8
60 x 8/20 x 8
Add fat gripz
50 x 8/15 x 8
50 x 8/15 x 8
45 seconds rest

20 minutes stairmaster

Awesome overall arm session. Was very short, but intense. I didn't rest more than 60 seconds on anything and finished in a little over 30 minutes. Pump was ridiculous. Arms are improving.

[ebomb55]

6.18.12

Legs

Seated Leg Curls
2 warmups
110 x 3x20 (continuous tension)

Back Squats (3 second negative, continuous)
2 warmup sets
225 x 8
315 x 8
365 x 8
405 x 7 PR

Smith 'Hack Squat' (feet out in front, super close, toes out)
2 warmups
Continuous, Dropset
365 x 10 to 275 x 8 to 185 x failure

Leg Press (super close stance, feet low)
10 pps x 10 to 7 pps x 10 to 5 pps x 'failure'

DB RDL (3/4 lockout)
70 x 8
90 x 8, 8, 8

'Good Girl' Machine (thanks for that name Bug lol)
3x15

Leg session was rough. Had to do it in about an hour, so rest was almost nonexistent lol. This woman was using the squat rack and took a ridiculously long time...365 felt so smooth on squats, I decided to go for 405 instead of the planned 385 and I definitely made a good decision. 405 was smooth, and my quads were on fire. Didn't have access to a hack squat today, so I improvised with feet in front/close stance smith squats. These are brutal when done with continuous tension and rock bottom...Dropset left me nearly on the floor.

Tear drop was fried by the leg press Dropset also and RDLs were a nice finisher. Chest/Shoulders/Arms tomorrow and I have a few update pics I'll throw up later.

[ebomb55]

6.19.12

Chest/Shoulders/Triceps/Abs

Flat Dumbbell Press (deep stretch/hold, hard flex + hold)
W/Fat Gripz
35 x 10, 65 x 10
Normal grip
90 x 8
100 x 2x8
(ouch)

Incline Barbell Press
135, 185 x 6
225 x 8
245 x 8
Add fat gripz
185 x 8, 8

Decline Dumbbell Press w/ stretch + hard flex hold
80 x 2x8
70 x 8

Regular Dips (stretch as deep as possible, 3/4 lockout)
2 x Bw to failure

Standing DB Laterals
30 x 2x10
35 x 10

Bentover DB Rear Delts
15 x 20
20 x 2x20

6-Ways
5 lb x 2x10

Lying KB Triceps Extensions (15 seconds rest between each)
15 lb x 5x12

Very solid session. Destroyed my chest on the first exercise, making incline super hard. Love the hard flexes at the top...they completely change the weights you can use. Imagine this: lie flat on a bench, do a DB press motion with just your arms and no weight while simultaneously flexing your chest and holding it at the contracted point for a second as hard as possible. That's what I try and mimic each rep. When I no longer can flex with as close to that force as possible, I drop the weight. The soreness/DOMS I get is unlike any other.

Shoulders got fried as well. I also really enjoyed using the KBs for extensions as a change...the feeling is a bit different, hitting the meaty part of the upper triceps in a way DBs or EZ bar don't.

[ebomb55]

6.26.12

Here is my leg session from last night:
Seated Leg Curls
3 x 10

Leg Press: continuous tension, 3 second eccentric, feet shoulder width/somewhat high
Warmups/workups
11 pps x 3x10

Smith Squat: wide stance, toes out, feet in front, bottom half reps only, as deep as possible
225 x 20, 20

Adductor
3x15

Somewhat condensed leg session, but still ultra intense.

Leg press was strong...smith squats were brutal. Rest periods were 45-60 seconds for everything. More FMC tomorrow + chest/shoulders.

And Chest/Shoulders/Triceps tonight:

Pec Dec (1 second squeeze at contraction)
3x8 worksets

Incline Bench Press
worked up to 275 x 6

Low Incline DB Press (1 second stretch + 1 second flex)/Rope Stretches x 8
70 x 8
75 x 2x8

Bentover DB Laterals/Band Pull-Aparts
20 x 15/15
20 x 15/15

Rope Pushdowns
4x10

Quick chest/shoulder session. I'll throw up a progress pic shortly as well.

[ebomb55]

Weight right now is 218 first thing in the morning. This is by far the leanest I've ever been at this weight. I'm gonna diet a little and see if I can hold 210 or so.

[Jab1]

In, and subbed.

The migration begins...

[ebomb55]

In, and subbed.

The migration begins...

Haha, good to have ya Jab!

[ebomb55]

6.27.12

Cardio/Abs
Agile 8 'plus' warmup
4 minutes jump rope (mixed)

5 x 100s

2 jump rope intervals

Hanging Leg Raises
3 work sets to failure
Swiss Ball Crunch
3 work sets to failure

The usual off-day work.

[Jab1]

If only I could get my mum to be as active on her "on" days as you are on your "off" days she might achieve the fat loss she desires lol.

[ebomb55]

If only I could get my mum to be as active on her "on" days as you are on your "off" days she might achieve the fat loss she desires lol.

Haha, ya people always get confused when they see me doing sprints/ab work at the gym and I tell them 'it's an off day'. Get a lot of funny looks.

There are no off-days in BBing :P

[ebomb55]

6.28.12

35 Minutes incline treadmill.

Weighed 217 this morning, which is a low as of right now. Looking to get another 6-8 lb or so.

[godwavenexus]

In, and subbed.

The migration begins...

mmmmhmmmm

[Spidey22]

mmmmhmmmm

Hai what's going on in here?

Excited to continue following your progress Evan. Probably one of the most helpful guys I've met when trying to learn about the lifting game.

[Bigmac73nh]

I'm in... don't want to upset the natural order by not following the Natty Jesus lol

[ebomb55]

Hai what's going on in here?

Excited to continue following your progress Evan. Probably one of the most helpful guys I've met when trying to learn about the lifting game.

Thanks man! I really appreciate that...it means a lot.

[ebomb55]

I'm in... don't want to upset the natural order by not following the Natty Jesus lol

Lol...no, that certainly would be bad for everyone involved.

[godwavenexus]

Lol...no, that certainly would be bad for everyone involved.

dat super soldier serum

[ebomb55]

6.29.12

Arms/Shoulders

Hammer Strength Press (old machine, not like the normal BTN one, harder lol)
2 pps x 15, 15
3 pps x 8
2 pps + 25 x 8

Dumbbell Laterals
15 x 30
25 x 20
40 x 12, 12, 10

Pec Dec Rear Delts
3x15-20

Smith Upright Rows
3 x 12

Machine Press (pump reps)
2x20

Barbell Curls
65 x 15
95 x 10
115 x 8 + 2

Lying EZ Bar BTH Extensions (stretch as far back as possible, squeeze lockout)
50 + bar x 15
70 + bar x 15, 12, 12

Smith Curl 'Rows'
3 x 10 (tough)

Smith Reverse Grip Press
185 x 3x15

Cable Curl/Pushdown
5 sets, 15/15

Awesome session. I'm actually down in Tampa right now at a natural bodybuilding convention organized by Layne Norton with a bunch of natural pro's, leading scientists in the field of performance, and 15 great other bodybuilders. I trained today with Brian Whitacre and we had an awesome session..Had a day full of seminars, posing practice, and convening with like-minded individuals...pretty awesome. We will be hitting legs tomorrow, very excited.

[ebomb55]

dat super soldier serum

EAAs and BCAAs?

[godwavenexus]

EAAs and BCAAs?

you can't hide the truth forever

[ebomb55]

you can't hide the truth forever

Lol...okay, okay...creatine.

[godwavenexus]

Lol...okay, okay...creatine.

knew it (and indigo amirite?)

[ebomb55]

knew it (and indigo amirite?)

What else is there??