Shredding Up for the NPC Eastern USAs - Contest Prep

[AestheticAustin]

Wanted to keep a log as I contest prep going into my first men's physique show. I figured logging my food and workouts would be a good way to subjectively look at my progress so I can make accurate assessments and changes as time moves along.

My show is November 16th, a little over 20 weeks out. I'm relatively lean at the moment ~205 lbs at 6'2", 185-190 is my target.

You can follow me on instagram or ********:

http://www.********.com/leanmuscled

instagram: austin_leanmuscled

---

Chest/Arms

Barbell Bench Press

350 x 3
315 x 6
275 x 7

JM Press

185 x 5
225 x 4
245 x 3

Incline DB

100 x 3 x 8

Pec Deck

250 x 12
205 x 12
145 x 12

Low Cable Fly

40 x 3 x 12

----

Cross Body Hammer Curls

25s x 8
50s x 8
75s x 12
50s x 12

Cable Curls

35 x 12
50 x 12
65 x 8

Machine Preacher Curl

40 x 15
60 x 15
80 x 15

----

Machine Incline Cable Skulls

40 x 8
60 x 8
90 x 8
120 x 6

Underhand Tricep Pushdown

110 x 3 x 15

Overhead Rope Extensions

50 x 15
70 x 12
90 x 8

----

Seated Calve Raises // Tibia Raises

50 x 12 // 20 x 12
100 x 12 // 40 x 12
150 x 12 // 60 x 12
200 x 8 // 60 x 12

10 Minutes LISS (4.2 MPH Walk)

Food: 3500 Calories 375 C/100 F/275 P

Mood: Energy was good, felt strong and rested. Good focus and intensity.

[AestheticAustin]

Current workout plan has been designed to accommodate my new work schedule. Recently I adjusted my macros and training because I began a very physically taxing job and was feeling rundown for a few weeks.

All of my sets are a few reps shy of failure and I won't be going to failure for several weeks. I have a tendency to overdue it and as we all know, we grow outside of the gym.

Lying Leg Curls

200 x 3 x 8

Squats (No belt, no wraps, ass deep)

365 x 5
315 x 6
275 x 8

Hack Squat

1 PPS x 8
2 PPS x 8
3 PPS x 6

SLDL (No belt)

315 x 8
365 x 5
415 x 5

Decline Sit Ups

x 12
+45 x 12
+90 x 12

Back Extensions

x 12
+45 x 12
+90 x 12

4.2 Mph walk for 10 minutes as a cool down.

Food 3487 Cal, 97.2 F/358 C/266 P (from animal sources)

6 AM - Breakfast - Chicken Salad, 4 Slices of Toast
930 AM - Shake and Trail Mix (Nuts and Chocolate)
1230 PM - Chicken, Broccoli, Green Beans, Rice
2 PM - Gym
4 PM - Pop Tart, Blueberries, Shake
7 PM (Hasn't happened yet) - Pork Loin, Broccoli, Green Beans, Rice


Mood: Poor sleep last night due to some anxiety. I am generally a level headed person, but some life stressors were getting to me. However, I felt great today, strong, energetic, positive. Work went well and this workout was very good considering last week I squatted 365 x 1. Like I said I was so run down for several weeks that it was really impacting my training. Tomorrow and Thursday I have 2 11 hour work days and will not be training. My split is Friday-Tuesday.

[AestheticAustin]

So today is an off day. Wednesday's and Thursday's like mentioned are the days I have very long hours at work. A little background, I am a college student so right now I'm just doing anything I can to make some money. Currently I work on a lumber yard (giant warehouse of lumber) and build loads all day for customers. A load can be 100s of pieces of wood. I do a lot of the lifting by hand. Today I also went to a construction site for a delivery and being the bottom man, I had to unload the flat bed of dozens of doors and tons of molding.

Anyways, point is, I am very active on my off days and days I work, so I eat the same amount on a full day at work as if I were at the gym.

Today: Felt great, but I am exhausted. Was sore from yesterdays leg day and work didn't help.

Food: 3483 Cal, 103 Fat, 357 C, 275 P

[AestheticAustin]

Half day at work so an unscheduled workout.

Felt great, strong, got a solid pump. Key with all back exercises is to pull with the elbows (except with pullovers of course). I often pre-exhaust with DB pullovers.

DB Pullovers, John Meadows style, lying on the bench, head off and basically going 3/4 of the way up to keep constant tension on the lats.

125 x 15
125 x 8
125 x 8

DB Rows, John Meadows style, dead stop before each rep. I try to flex my lat before I even begin pulling to get a nice cramping feeling in there.

125 x 16 (Reps Per Arm)
100 x 16
75 x 16

Iso Low Row. I like this HS machine because I can feel a nice stretch and contraction in the lower area of my lats. Basically where it inserts into you're lower back, ribs.

PPS x 12
2 PPS x 12
3 PPS x 8

Behind the neck pulldown. I Pull with the elbow and feel these much more than doing them to the front.

100 x 15
150 x 12
200 x 8

Single Arm Pulldown

70 x 12
90 x 8

Standing Cable Pullover (Finisher)

40 x 20

---

Calves

4 sets of seated raises
4 sets of tibia raises

Cardio: 10 minutes LISS 4.2 MPH walk

---

Food: 3486 Cals 86 F, 369 C, 285 P

---

Mentally feeling great. I slept great, went to bed around 945 and woke up at about 545. Woke once, but it must've been right after the first REM cycle because I feel like I slept straight through.

Got some productive things done today. Worked a bit, also got that workout in. I will be studying for my NASM tonight and relaxing by watching the NBA finals. Great day.

[AestheticAustin]

Busted ass at work today. Wasn't a full day, but I was hustling. Felt pretty wiped out when I was done, but some caffeine and house music lifted me up and carried me through a pretty awesome delt and trap workout.

Side lateral (above head)

10s x 20
20s x 20
30s x 10

DB Upright Row (Partial reps included)

40s x 12
60s x 12
80s x 12

Rear Delt Cable Fly

10 x 20
20 x 15
30 x 10

Reverse Pec Deck

50 x 20
100 x 20
160 x 15

Seated Machine Press

110 x 15
155 x 15
215 x 9

---

Smith Shrug

2 PPS x 8
3 PPS x 8
4 PPS x 8

DB Shrug (Every 3rd rep paused at top)

125s x 15
100s x 24
75s x 36

Neutral Grip Shrug on the HS Deadlift Machine

2 PPS x 8
3 PPS x 2 x 8

---

Abs (Big Circuit)

Steep Decline (60 degree) Sit Ups

x 35

Rope Crunch

195 x 50

Weighted Ab Crunch Machine

10 x 3 x 10 (So burnt out at this point)

---

LISS 10 minutes 4.2 MPH cool down.

---

Food

3522 Cal 95 F 358 C 278 P

---

Good day, lots of energy especially right now post workout and dinner. Mentally feel great. I have been getting great sleep. I do feel wiped out a lot on days I have heavy workloads because I literally am lifting things at work the entire time.

Going out tonight. Obviously not drinking as I've consumed all my calories for the day and plan on eliminating 99% of alochol during prep, 12 weeks out 100%. I might take some pre-workout though to keep me up and talkative. Haha, pre-workout has multiple uses, I like to party with it.

[AestheticAustin]

No lifting today. Worked. Food breakdown.

3335 Cal 101 F 316 C 280 P

204 lbs

[AestheticAustin]

Father's Day today and although I'm not a father I'll be celebrating with my Dad and Grandpa.

Woke up, a little tired, but powered through and went to the gym for an awesome workout. I took a weekend vacation last week which set me back a little bit and today I finally look crisper than I did last week.

I'll also update nutrition tonight when I'm done eating. I didn't work today so calories will be similar to yesterday's.

Chest/Arms

Close grip bench press - I pause the reps for 2 seconds, I rotate close grip with flat every other workout and truly believe the paused reps have helpedy bench because I feel increased explosive strength. Hands are close 10-12 inches apart.

315 x 2
275 x 5
225 x 8

Barbell Incline

235 x 3 x 6

DB Hex Press

75s x 8
75 x 2 x 8

HS Incline Press

2 PPS + 25 x 10
2 PPS + 25 x 8
2 PPS + 25 x 6

Cable Fly

15 x 15
25 x 15
35 x 12

Arms

Reverse Curl // Incline Skull Crusher Superset

40 x 15 // 40 x 15
60 x 12 // 60 x 12
90 x 8 // 90 x 8

Cable Curl // Reverse Grip Pushdown

65 x 12 // 65 x 12
65 x 12 // 65 x 12
35 x 20 // 35 x 20

Strict DB Curl // HS Plate Loaded Dip

25s x 15 // 2 PPS x 10
25s x 2 x 15 // 3 PPS x 2 x 15

---

4 sets seated calves
4 sets tibia raises

---

10 minutes LISS at 4.2 mph

---

Still not taking any sets to failure. I'm excited to try some heavy conventional dead lifts tomorrow for the first time since my glute injury last fall.

[AestheticAustin]

Food today;

3447 Cal, 102 F, 342 C, 279 P

Sometimes the macros may look less than the calories if you add them all up. Reason is, I only track the protein in animal sources (meat, fish, poultry, eggs, dairy, powder).

[AestheticAustin]

Not my day today in the gym but tomorrow is a new day.

Went in for legs and agrivated an old glute injury that hasn't fully healed. In all honesty I pushed it on an exercise I knew I shouldn't have been doing.

The injury has been getting better and it stinks now that I feel set back again. All will be fine though.

Anyways I cancelled my leg session after that.

I went home and decided to go back to the gym. Instead I hit back.

Workout was mediocre. My glute was on fire during rowing movements. The power in the gym also went out so I was training in the dark.

Needless to say I just pumped out some sets, hit 15 minutes of cardio and left.

I'll be taking a few extra days off from leg lifts and keeping my fingers crossed that squats will be doable Saturday when I train legs again.

I'm dropping cals this week again ~3200 on days I either work or lift but not both, ~3400 on days I do both.

In other news, trying to keep my chin up and keep fighting on.

Food: 3209 Cals 70 F 352 C 283 P

I have 3 of my meals prepped for tomorrow.

Hoping that the glute feels ok at work. I do do a lot of lifting there and although the loads aren't the craziest, it adds up to a lot over a 6-10 hour day.

Going to relax, maybe study a bit and try to rest up tonight.

Haven't felt fully rested since the weekend. Bad sleep and caffeine abuse doesn't mix too well.

[nelsoncsilva]

Wanted to keep a log as I contest prep going into my first men's physique show. I figured logging my food and workouts would be a good way to subjectively look at my progress so I can make accurate assessments and changes as time moves along.

My show is November 16th, a little over 20 weeks out. I'm relatively lean at the moment ~205 lbs at 6'2", 185-190 is my target.

You can follow me on instagram or ********:

http://www.********.com/leanmuscled

instagram: austin_leanmuscled

---

Chest/Arms

Barbell Bench Press

350 x 3
315 x 6
275 x 7

JM Press

185 x 5
225 x 4
245 x 3

Incline DB

100 x 3 x 8

Pec Deck

250 x 12
205 x 12
145 x 12

Low Cable Fly

40 x 3 x 12

----

Cross Body Hammer Curls

25s x 8
50s x 8
75s x 12
50s x 12

Cable Curls

35 x 12
50 x 12
65 x 8

Machine Preacher Curl

40 x 15
60 x 15
80 x 15

----

Machine Incline Cable Skulls

40 x 8
60 x 8
90 x 8
120 x 6

Underhand Tricep Pushdown

110 x 3 x 15

Overhead Rope Extensions

50 x 15
70 x 12
90 x 8

----

Seated Calve Raises // Tibia Raises

50 x 12 // 20 x 12
100 x 12 // 40 x 12
150 x 12 // 60 x 12
200 x 8 // 60 x 12

10 Minutes LISS (4.2 MPH Walk)

Food: 3500 Calories 375 C/100 F/275 P

Mood: Energy was good, felt strong and rested. Good focus and intensity.

My show is Nov 2nd so pretty close haha, Good luck !!

[AestheticAustin]

My show is Nov 2nd so pretty close haha, Good luck !!

Appreciate it buddy, and good luck to you as well. Rear lat spread is looking huge in your avatar!!

[AestheticAustin]

So;

Glute is hurting today, hurts when I bend over, hurts when I pick things up, even light things. It's a sharp pain, right in the center of my butt cheek. Now I have dealt with this before and think most of the pain will go away in a few days. Keeping my finger crossed that I can do heals elevated front squats this weekend, my go to exercise when I experience this sort of pain. Heals elevated seems to remove a lot of the weight off of my glutes and target the calves.

In the meantime, no more deadlifts. I hurt myself last year training for a USAPL meet. I deadlifted 585 x 3 and either partially tore, or strained something bad. I kept training, did the meet and pulled 585 x 1, but that was it. It's been too painful since. Ortho said I might have some sciatica, but I couldn't afford and MRI at the time, so who knows. Hopefully I can get to a sports doctor. I don't mind not being able to deadlift, but it will be upsetting if I have issues training legs.

I have faith though that everything will be ok.

Tomorrow I plan on a 10 hour workday so I will be taking off from training. Thursday I will train chest, Friday off, Saturday legs.

Shoulders

Seated DB Press - Held back on these a bit, still taking no sets to failure.

75 x 2 x 5
75 x 8

Overhead Cable Fly

70 x 3 x 12

DB Laterals - DBs raised over ear level

10s x 30
20s x 15
30s x 12

Reverse Cable Rear Delt Fly

15 x 30
25 x 25
30 x 20

Bent Rear Delt Row - Barbell Row pulled practically to the face.

45 x 15
65 x 15
85 x 15

---

Smith Machine Behind The Back Shrug - I need to bring straps or chalk next time. Bar was too thick and palms sweaty.

PPS x 12
2 PPS x 12
3 PPS x 12

Prone Shrug - Did these on the chest supported T-Bar row.

1 Plate x 12
2 x 12
3 x 12
4 x 12

Cable 1 Arm Shrug

70 x 15
150 x 15

---

Steep Incline Situps

x 15
+50 x 15
+100 x 15

---

10 minutes LISS at 4.2 MPH

---

Food, so this week, dropping cals to 3200 on days I lift or work only, 3400 on days I do both. Next week, cals the same, cardio increased.

---

3402 Cals, 82 F, 392 C, 243 P

---

High carb day. Will have them from time to time, on a day like this, protein is lowered. You can't synthesize as much protein when carb intake is increased.

[jpfaherty]

I'm in bro! Some nice calories you're working with right now. Hopefully you can keep the food up while dropping!

[AestheticAustin]

No gym today.

Mentally; Great mood today, lots of energy at work. I am tired now, but that's because of my job. Moved close to 25000 pounds of lumber by hand; I put together loads of lumber to be shipped off to construction sites for different projects. It's not bad and a helluva workout. For now I am using that as the brunt of my cardio until I need to add more in at the gym.

Tomorrow is chest and arms. I'm so excited to smash that bench.

Food: 3210 Cals, 75 F, 349 C, 264 P

[AestheticAustin]

I'm in bro! Some nice calories you're working with right now. Hopefully you can keep the food up while dropping!

Thanks dude, going to enjoy it while I can. It's definitely going to be a lot less the closer showtime comes.

I'm actually very excited to have an extended off season after this show. I've been dieting for years now on and off as I used to be pretty fat. It'll be nice to be eating to grow for the first time that I know what I'm doing.

[AestheticAustin]

Great workout today. All lifts are increased from the last time I did this workout. Still not taking heavy sets to failure for the sake of recovery and getting out of little funk I was in feeling overtrained.

Food today is for 3 of my 4 meals. I usually do 5 meals, but I wasn't able to take a break at work. I made due by combining two meals into one. I also left 800 calories to spare. It's my brother's graduation from High School tonight and the family is going out to eat. I know it's prep time, but I'm not going to pass something like that up. However, I will be making the good choices, steamed veggies, some sort of steak/chicken, maybe a yam.

Feeling lots of energy and positivity today. Looking a little leaner each day which is nice. I'll post up some pictures in the near future.

Bench Press

355 x 3
315 x 6
275 x 9

JM Press

185 x 5
225 x 4
245 x 4

DB Incline Bench (45 degree)

100 x 10
100 x 2 x 8

Pec Deck (Different machine than last time)

295 x 12
250 x 12
205 x 15

Underhand Cable Fly (Different machine than last time )

15 x 20
25 x 15
35 x 8

---

DB Cross Body Hammers

25s x 8
50s x 8
75s x 13
50s x 12

Cable Curls

35 x 12
50 x 12
65 x 12

Preacher Curl

40 x 15
60 x 15
80 x 15

---

Cable Incline Skull Crusher

40 x 8
60 x 8
90 x 8
120 x 6

DB Flat Bench Skull Crusher

15s x 15
25s x 15
35s x 10

Underhand Tricep Extension

120 x 3 x 12

---

Calves. Focusing more now on time under tension and the contraction. Brought almost all my body parts up in the past year, dropping some weight, controlling the weight more on each rep, slowing things down and squeezing a lot. Doing so with calves now. I'll do as many as I can with a weight with 2-3 seconds on concentric and eccentric part of the lift and then bang out a few bounced partials when I reach failure.

---

LISS 4.2 MPH for 10 minutes

---

Worked a half day today.

---

Food: 2637 Cal, 72 F, 277 C, 191 P + whatever clean meal I order at the restaurant.

---

Off tomorrow and then keeping my fingers crossed that I can train legs Saturday. My glute still hurts, but I know a few exercises that don't aggravate it much so I will do those and just work through it.

[AestheticAustin]

Was away for the weekend so I didn't post.

Glute injury is still prevalent and I couldn't get the leg workout I wanted to get in in. I worked through the pain and front squatted Olympic style without a belt 335 x 1, but I'm only at 80%.

I started a mobility routine that should hopefully help a lot. I got an assessment from a PT who found quite a few things wrong with my lower body so I'll be doing stretches and exercises to help correct a pelvic innominate, valgus knee and tight hips.

---

Today I did back and calves.

Meadows DB Pullovers - Did these slightly different with a larger ROM and my head sticking off the bench a little further.

125 x 10
125 x 2 x 8

DB Deadstop Row

125 x 17

DB Constant tension Row

100 x 15
75 x 20

Behind the neck Pulldown

130 x 12
160 x 10
200 x 6 + 2 partials

Sternum Chins - 3-5 second negatives

BW x 5
BW x 2 x 3 + 2 partials

Dante Rows

1 PPS x 12
2 PPS x 8
3 PPS x 8

---

4 sets of calve raises with a large focus on TUT. Calves are on fire post workout. 3 sets of tibia raises, same focus.

---

Upped cardio, 20 minutes, LISS 3mph @ 10 incline.

---

Food - 3210, 84 F, 328 C, 264 P

Mood - Excellent. I got a lot done today. I was off from work. Prepped about 12 pounds of meat on the grill this morning. Did 30 or so minutes of mobility work. Was able to hit the gym early and kill a workout. I tanned as well. Relaxing for a bit now and will be doing some studying later.

[AestheticAustin]

Delts and Traps

Half day of work today and let me tell you, working outside in this humidity is brutal. I feel like I need to take 4 showers a day!! Lol

Seated DB Press

80s x 3 x 8

Lateral Raises - I count partial reps in the rep count, I start with the dumbells going overhead and continue on even when I can only get them halfway up going to 20 reps.

10s x 20
20s x 20
30s x 20

Cable Upright Row

60 x 12
80 x 12
100 x 8

Face pull done on the seated row.

50 x 12
100 x 2 x 8

Rear Delt Cable Fly

30 x 20
50 x 2 x 20

DB Shrug - 2 second hold at the top

90s x 12
125s x 3 x 8

Band Pull Aparts (Rear Delt Finisher)

Band x 3 x 30

---

Cardio LISS, 3 mph for 20 minutes on a 10 incline.

I will update food tonight when I'm done eating.

Gotta get a few hours of studying in as well for my nasm!

[AestheticAustin]

Yesterday's food - 3348 Cal, 92 F, 350 C, 250 P

Early morning lift.

First time getting up at 5 and heading to the gym. I want to train before work on days I work full days because I figure I'd have more strength before a whole day of manual labor.

I was just as strong or stronger on every lift than last time I did this workout. My mind did take about an hour to wake up though after hitting the gym.

Paused CGBP

315 x 2
275 x 5
225 x 9

Incline (45 degrees)

240 x 3 x 6

DB Hex Press

75 x 8
75 x 2 x 7

HS Incline

2 PPS + 25 x 10
2 PPS + 25 x 2 x 8

Pec Deck (Different Machine)

280 x 10
200 x 10
120 x 15

---

Arms (All supersets)

Barbell Curl // Barbell Skull

60 x 12 // 60 x 12
80 x 12 // 80 x 12
100 x 8 // 100 x 6

Cable Curl // Reverse Grip Pushdown

50 x 15 // 50 x 15
120 x 12 // 120 x 12
70 x 15 // 70 x 15

Alt DB Curl // DB Skulls

25s x 3 x 12 // 25s x 3 x 12

---

Back to the gym for cardio and calves tonight. Will post food later too.

[Vytis]

Damn, you're a strong one...I'll be following. How about some starting pics?

[AestheticAustin]

Double post.

[AestheticAustin]

Great workout today.

Now I've talked about my glute. I spent leg day yesterday in pain. I couldn't make it through squats. Very frustrating not being able to back squat what I was front squatting a month ago.

Taking some time off from squats. In the meantime I'll be doing different exercises to maintain size and hopefully strength and do mobility work, foam rolling and the doctor will figure out the issue next week. He's a sports doctor so I have faith his mission will be to get make back to squats and deadlifts as soon as possible.

Thankfully I'm doing men's physique so I have the time to recover and still do the show.

Not letting anything stop me.

I trained back today and honestly each consecutive workout gets better. I feel strong, healthy and motivated.

Meadows Pullover

125 x 12
125 x 10
125 x 8

Dead stop Meadows DB Row

125 x 18

Constant tension row

100 x 20
75 x 20

Btn pulldowns

100 x 20
150 x 8
200 x 8

Cable Pullover

50 x 20
100 x 15
130 x 8

Single Arm Pulldowns

70 x 12
140 x 10
200 x 7

---

Standing Cable Crunch

97.5 x 4 x 20

---

Will update food later.

Will also get some pics up tonight when I'm home.

[AestheticAustin]

I'm out but I said I'd update with photos.

If interested I have some pretty recent shots on my Instagram.

Austin_leanmuscled

Otherwise tomorrow ill get on it. Food for the last two days too.

I did cardio tonight 3 mph on a 10 incline for 20.

[AestheticAustin]

Still hitting my workouts and meals. Today is an off day, low carb <100g and yesterday I had a cheat meal as Grandma cooked me dinner and dessert.

My grandfather died today he hasn't been doing well these last few weeks. I will be dedicating my prep to him, but in the meantime this week might be crazy and although I will be eating and training, I might not be posting as much as I want to right now.

Here's how I'm looking from last week, 18 weeks out.

[Vytis]

Sorry for your loss.

[AestheticAustin]

Sorry for your loss.

Thanks brother!

---


Today's workout took 45 minutes and may have been the most intense leg session I've ever done. The current goal is to train legs and at a minimum maintain muscle mass and strength until my injury is fixed. There will be no heavy squatting or deadlifting for some time.

Leg Curls - 10 second rest

210 x 8
165 x 8
135 x 8
105 x 8 + 8 partials

Leg Press - 20-30 seconds rest

3 PPS x 15 frog stance + 15 close stance
5 PPS x 15 frog stance + 15 close stance
7 PPS x 15 frog stance + 15 close stance
9 PPS x 15 frog stance + 15 close stance dropped into 7 PPS x 15 frog stance

Leg Ext 10 second rest

160 x 20 bottom partials
265 x 20 bottom partial

Hack Squat 20-30 second rest

1 PPS x 6
2 PPS x 6
3 PPS x 6 dropped into 2 PPS x 6 dropped into 1 PPS x 6


Very light db sldls

30s x 12
50s x 12
70s x 12

Seated calf raises legs relaxed 15 second rest (time to put more weight on)

50 x 12 with 3 second hold + 8 partials

100 x 8 with 3 second hold + 12 partials

150 x 6 with 3 second hold + 14 partials

Seated calf raise with 3 second hold legs in extended position.

1 PPS x 15
2 PPS x 15
3 PPS x 15 toes straight, + 15 toes pointed out, + 15 toes pointed in.

20 minutes LISS 3 mph on 10 incline.

Food should be around 3100 cals dropped this week 100 cals per workout and off day.

Will post more consistently again when I get some more normalcy in my life.

[fr0IVIan]

subbed!

[AestheticAustin]

Haha what's up John!

---

203 this morning. Right on track. Target weigh is 186 come show time in November.

Attended my grandpas funeral mass this morning and decided to dedicate this workout to him.

Tonight I'll be going out for a few drinks to celebrate his life.

John Meadows Deadstop Rows (includes partial reps)

125 x 20 dropped 90 x 5 dropped 60 x 5

JM DB Pullovers

60 x 15
80 x 2 x 15

BTN Pulldowns // Wide Grip Assisted Chins (superset)

200 x 8 // x 8
150 x 12 // x 5
100 x 15 // x 5

BTN Pulldowns Upper Partials With 1 second pause

115 x 2 x 12

Db Rows on Incline Bench with 1-2 second hold

50 x 2 x 12

5 minutes on rope machine resistance ranged from 7 1 minute, 5 1 minute, 4 1 minutes, 2 1 minute, 1 1 minute (no stopping)

20-30 seconds rest on all sets.

I feel great. I feel flat until I get a pump, but I notice that around this body weight. A few more pounds and I should be vascular for days.

20 minutes LISS 3 mph on 10 incline.

Around 3100 cals today.

Ohh and did some abs today too.

[AestheticAustin]

Chest/Shoulders/Calves

Notes: Energy was low, worked all morning and into the afternoon outside doing labor. Not a big deal typically, at least nothing some coffee can't fix, but was suffering from some serious allergies.

Got into my workout and after a few exercises my energy levels picked up and I destroyed it.

Feeling great now.

Food: 3338 Cal 102 F 316 C 257 P

Found chicken for 1.97 / lb finally. Man that helps the food bill a lot.

Bench

360 x 2 - ill take it but kind of disappointed. Next time we'll go for more.

315 x 6
275 x 9

HS Decline

2 PPS + 5 x 3 x 10 with pause at bottom and 2 second squeeze x 8 partial reps.

So the set would be 10 full reps with the pause and the squeezes right into the 8 partials.

2 PPS + 30 x 10 then 3 drop sets with the above form. I forget the reps but it was a lot and my chest was screaming.

Incline DB JM Hex Press

25s x 8
45s x 2 x 8 + 7 partials

MM Fly into Regular Cable Fly into Chest Press

27.5 x 2 x 12 x 12 x 12

Then a circuit

Cable fly with chest press into pec deck with drop set and partials into machine incline with full ROM and partials....


----


Seated Lateral Partials

15s x 25
30s x 25
45s x 25
60s x 25

Reverse Pec Deck With 1 second squeeze at the top.

4 x 15

JM 6 Ways

10s x 2 x 10
5s x 2 x 10

Front Raise (1 second pause at the top)

10s x 12
15s x 2 x 12
10s x 12

2 sets of face down rear delts flys

3 sets of JM spider wall crawls.

6 sets of calves.

Couldn't lift my arms after this workout.

LISS 20 minutes 3 mph 10 incline

[jpfaherty]

Allergies are the worst! They can certainly make some work outs tough.

Sorry for your loss too! Dominate this prep for him