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  1. #121
    ur not ur f*cking khakis bwelch1985's Avatar
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    Strong workouts braj. Anything over 5 reps on squats makes me want to die.

    Is cardio 40 minutes after workouts only or on off days too?
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  2. #122
    is probably jealous of u snes85's Avatar
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    Originally Posted by bwelch1985 View Post
    Strong workouts braj. Anything over 5 reps on squats makes me want to die.

    Is cardio 40 minutes after workouts only or on off days too?
    Thanks dude. Only doing them on workout days (so 3x per week). Not too crazy yet as far as cardio goes.
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  3. #123
    is probably jealous of u snes85's Avatar
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    Legs

    Leg Press
    2pps x 12, 3pps x 10

    Squats
    135x8, 185x8, 235x8, 275x4, 295x2, 315x2, 335x0
    --Eh felt strong on the lower sets but 315 and 335 were really tough today.. Had to bail it at 335.. On another note, went around midday and it was pretty hot in the gym today..

    Smith SLDL's
    95x8, 115x8, 115x8, 115x8, 115x8
    --First time doing these.. Was a bit awkward at first but not bad really

    Calf Press on Leg Press
    2pps x 12, 2pps x 12, 2pps x 12, 2pps x 12, 2pps x 12

    Leg Press
    3pps x 10, 3pps x 10, 3pps x 10

    Decline Crunches
    BWx15, 25x12, 25x12, 25x12

    Reverse Crunches
    BWx8, BWx8
    --Didn't care for these today

    Cardio
    40 mins Elliptical, 7 crossramp, 6 resistance (466 cals)


    Done and done.
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  4. #124
    is probably jealous of u snes85's Avatar
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    Bodyweight (3.14.16): 154.0lbs (-0.0lbs)

    Literally can't even. But just going to leave everything the same and will recheck next week.
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  5. #125
    is probably jealous of u snes85's Avatar
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    (from 3.14.16)

    Push

    Flat BB Press
    135x8, 165x8, 185x8, 205x8, 225x5

    Iso Pec Fly Machine
    70x8/arm, 70x8/arm, 70x8/arm, 70x8/arm, 70x8/arm
    This felt really great actually

    V-Bar Tricep Pressdowns
    4 sets of 8-10

    Seated DB OH Press
    35x12, 40x12, 45x10, 50x8, 55x8

    Standing Preset EZ Bar Upright Rows
    60x12, 70x8, 70x8, 70x6

    Incline Press Machine
    1pps x 12, 1p1qps x 8, 1p1qps x 8, 1p1qps x 6

    Dip Machine
    4 sets of 10-12

    Cardio
    40 mins Elliptical, 7 crossramp, 6 resistance (446 cals)
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  6. #126
    Registered User D-Wade7288's Avatar
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    Well brahs.....not sure if I can include myself ITT. But definitely digging the idea. Competition last July. Operation get big now.

    Carry on brahs.
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  7. #127
    ur not ur f*cking khakis bwelch1985's Avatar
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    Originally Posted by D-Wade7288 View Post
    Well brahs.....not sure if I can include myself ITT. But definitely digging the idea. Competition last July. Operation get big now.

    Carry on brahs.
    Welcome, broseph.

    Let's see some nudes from the comp!
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  8. #128
    ur not ur f*cking khakis bwelch1985's Avatar
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    AI, I can't believe you can maintain your sanity just weighing in once every week. I couldn't do it lol.
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  9. #129
    ur not ur f*cking khakis bwelch1985's Avatar
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    03-14-2016

    Flat BB
    -225x2
    -205x6
    -185x9

    BB OHP
    -115x8, 8, 8

    Dips
    -15, 12

    DLRs (dip position leg raises)
    -15, 12, 10


    03-15-2016

    2.32 miles (20:26)


    03-16-2016

    SA BB Rows
    -60x8, 8
    -50x12

    BB Rows
    -135x10, 10, 10

    BB Curls
    -65x12, 12
    -55x12

    Some pretty good workouts for me. My running strategy right now is just to increase my workload....more miles per week, longer runs without stopping.
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  10. #130
    is probably jealous of u snes85's Avatar
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    Originally Posted by bwelch1985 View Post
    AI, I can't believe you can maintain your sanity just weighing in once every week. I couldn't do it lol.
    Well honestly I go crazier when I weigh myself multiple times a week since I would always be adjusting the diet and exercise regimen lol.. But going to take this moment to talk about a little realization I had the other day (probably way behind but whatevs lol). I can see why generally when prepping individual macros are tracked as opposed to overall calories. While I do still feel like it's the overall caloric deficit (regardless of how it's obtained macro-wise) that leads to the weight loss, tracking individual macros makes making adjustments a lot easier. When the macros vary like they have been on my diet this year, your level of glycogen storage fluctuates each week. So while I may have actually lost some fat from one week to the next at any one point, if I have a higher ratio of carbs on the weekend (which I sometimes do because everyone I know is secretly trying to make me fat), my glycogen level at my weigh-in on Monday morning will be much higher and it will not look like any weight was lost. Just keeping this as a realization for now though and still will just be tracking overall calories while I feel like I still can. No need to make dieting any harder than it needs to be!

    TL;DR: Nothing's changed. Lol.


    Originally Posted by bwelch1985 View Post
    03-14-2016

    Flat BB
    -225x2
    -205x6
    -185x9

    BB OHP
    -115x8, 8, 8

    Dips
    -15, 12

    DLRs (dip position leg raises)
    -15, 12, 10


    03-15-2016

    2.32 miles (20:26)


    03-16-2016

    SA BB Rows
    -60x8, 8
    -50x12

    BB Rows
    -135x10, 10, 10

    BB Curls
    -65x12, 12
    -55x12

    Some pretty good workouts for me. My running strategy right now is just to increase my workload....more miles per week, longer runs without stopping.
    Nice looking workouts man! The running is still just so foreign to me haha. But glad to see you're killin it even with two little rugrats!
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  11. #131
    is probably jealous of u snes85's Avatar
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    (from 3.16.16)

    Pull

    HG Pullups
    BWx16, BWx12, BWx12

    Deadlifts
    135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x1
    --Felt some back rounding at 355 so didn't push it.. Kinda pissed tbh ><

    Small Bar Cable Curls
    30x12, 42.5x10, 42.5x8, 42.5x8, 42.5x8

    Rear Delt Fly Machine
    55x12, 55x12, 55x12, 55x12

    Shrug Machine
    1pps x 12, 1pps x 12, 1pps x 12, 1pps x 12
    --30 seconds between sets

    HG DB Preachers
    20x12/arm
    --Didn't like HG today

    DB Preachers
    20x12/arm, 20x12/arm, 20x12/arm

    WG Pulldowns
    3 sets of 6-12

    Cardio
    40 mins Elliptical, 7 crossramp, 6 resistance (451 cals)


    Not as many sets as I would've liked cause we ended up chatting with some friends for a good while, but not bad overall.
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  12. #132
    Registered User D-Wade7288's Avatar
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    Originally Posted by bwelch1985 View Post
    Welcome, broseph.

    Let's see some nudes from the comp!
    Apologies brahs. I have my pictures here on my body space. Apologies as I am not the best at uploading them elsewhere. Here are a few:

    Got a LONG ways to go before I get on your status:

    http://bodyspace.bodybuilding.com/ph...hotos/22756631

    Let me know if you can/can't see them and I'll try and work on getting them up here. Long story short, calves need work and so does width. This game is not for the faint of heart and I am in it for the long run.
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  13. #133
    ur not ur f*cking khakis bwelch1985's Avatar
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    AI: I know exactly what you mean. From a purely scientific point of view the glycogen fluctuations shouldn't have any impact on your progress...psychologically however, that sh*t can wreak havoc lol. But just like you said there's no need to make dieting any harder. IMO 99% of the results you see from prep are due to the verrrrry basic stuff. Getting caught up in the super minute details in hopes of gaining that last 1% is just mental masturbation.

    D-Wade: You looked awesome up there brother! Conditioning is excellent and your chest and shoulders look amazing. Great job homie.
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  14. #134
    ur not ur f*cking khakis bwelch1985's Avatar
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    03-17-2016

    2.63 miles (22:16)


    03-18-2016

    Incline BB
    -195x6
    -175x8
    -155x10
    -135x12

    DB OHP
    -50x8
    -45x8
    -40x8

    Dips
    -10, 9
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  15. #135
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    May I begin to contribute to this wonderful log?

    Whoooaaaa cardio game on Fleek bwelch.

    My workout today:

    Back Squats 3x 5-8 (315x8-no belt PR, 355 (5) no belt, 375 (4)
    --Anyone here ever have a bent ass bar? I mean the damn thing was rolling off my back! so frustrating

    Sumo Deads 3 sets of 405 (3), 435 (3), 465 (1) easy. First two sets with no belt.

    Leg Press 3x 10 reps (10 plates, 12 plates, 14 plates)

    Lying Leg Curl 3x 8-12 reps (110,125, 95)

    Seated & Standing Calf Raises (I have the weight written in my log book but I think it was)

    --Seated 2x 50 (17 reps), 90 (10)--2 second pause at the bottom of each rep controlling the weight.

    --Standing Calf Raises 3x 110, 120, 130 (10 reps)

    Tomorrow I will have a 40 min cardio session in the morning to make for my allowed 1 hour of cardio per week.



    Edit: bwelch--thanks for the kind words. Lets just say I got stuck in a ****ty situation. I had a contest prep coach that decided to go awol on my about 8 weeks out. So I had to hire another one (well I didn't have to, but you get my drift) in order to help me. I feel that the first time is truly the toughest as you have to learn your body throughout the process. So I had hired someone to help me.
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  16. #136
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    Gonna give this a go again. Lots of life been goin on over the last year or so, sporadic gym visits during that time have left me as a shell of the once gloriously scrawny but shredded specimen I was. Weights will be embarrassing accordingly.

    Cable Warm Up

    Flat DB Press
    45x10
    55x10
    70x8
    70x8

    Plate Loaded flat Press
    1ppsx10
    1ppsx10
    1ppsx10

    WG OH Pull Ups
    BWx10
    BWx8
    BWx6

    Squats
    Barx10
    Barx10
    Barx10

    Leg Press
    130x12
    130x12

    SL Calf Press
    130x15x15
    130x15x15

    Tri pressdowns
    17.5x15
    17.5x15

    DB Curls
    20x10x10
    20x10x10
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
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  17. #137
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    Is this thing still on?

    Been getting in 2-3 sessions a week of randomness for the last month, but now that my schedule is allowing for some consistency, it's time to hop on a routine and get the diet in check. Haven't weighed in in probably 6-8 months, but I'd guess I'm around 197-205. Super soft and fluffy with a muffin top [insert current famous chef] would be proud of. But every now and then an ever so brief glimpse in the gym mirror with a fleeting overhead light shadow while struggling to hold a 20lb db shows me there's still that gloriously shredded physique hiding beneath.

    Current goal is to get one bodybuilding meal in a day to replace current garbage diet, and also run 5/3/1 routine. Lifting schedule plan is tue, thur, sat, but that will change as needed, as long as I get in 3 sessions a week.

    Let's do this!

    LEGS
    Squats
    Barx10
    95x10
    135x8
    150x5
    175x5
    195x10

    Weights are what they are, I'm not gonna feel bad about it. I know once I start back consistently I will get my strength back in no time, but for now I just want to push myself while keeping form intact to avoid injury.

    Leg Extensions
    80x20
    100x15
    120x15

    SLDLs
    50x15
    70x15
    70x15

    Calf Raises
    1p1qx20
    1p1qx20

    Leg Press
    2ppsx15
    2ppsx15
    2ppsx15

    Wall Squat
    1 min

    Felt great!
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
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  18. #138
    Bawgame CatfishBlues's Avatar
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    Chest/Tri

    BB Flat
    Barx10
    95x10
    120x5
    140x5
    155x12

    May have entered to low of a 1RM in the spreadsheet given the 12 reps on the last set, but I'm gonna stick with it as it will give me a minute to get some strength and form back

    Incline DB
    40x15
    50x12
    50x8

    OH Triceps Ext
    20x20
    30x15
    30x15

    Decline Push Ups
    15
    15

    V rope Pressdowns
    50x15
    80x10

    superset w/

    Cable Crossovers
    20x20
    30x12

    Chest Press Machine
    100x10
    100x10

    Triceps Machine
    50x25

    That's it for today. As an additional note, my previous workouts were minimum 60-90 minutes and sometimes longer, but now that I've got a little buy in the nursery, workout times are drastically reduced. 40-60 minutes is the max I will be in there now, so there is very limited rest periods between sets/exercises.
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
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  19. #139
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    Back/bi

    WG OH Pull ups
    12
    10
    8
    6
    4

    DB Rows
    50x10
    50x10

    DB Curls
    20x12x12
    30x10x10
    35x6x6

    T Bar Rows
    1px15
    1px15
    1px12

    Straight bar curls
    50x10
    50x10

    Lat pressdowns
    60x20
    80x12

    Superset w/

    Hyperextensions
    25x12
    25x12

    Db alt curls w/hold
    15xfailure
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  20. #140
    Bawgame CatfishBlues's Avatar
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    Delts
    DB OH Press
    30x10
    30x10
    40x8
    50x6
    60x3

    DB Lateral Raises
    15x15
    20x12
    25x8

    DB Shrugs
    60x15
    60x15
    60x15

    Straight bar front raises
    20x20
    30x15
    30x12

    Rear Delt Machine
    70x15
    70x15
    70x15

    Weighted crunches
    50x25
    70x25
    90x25

    Crunches
    20
    20

    Leg raises
    10
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
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  21. #141
    Bawgame CatfishBlues's Avatar
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    CatfishBlues is offline
    Barx12
    95x10
    115x8
    130x3
    150x3
    165x8

    Incline DB
    35x15
    40x15
    50x10

    V rope pressdowns
    80x15
    100x15
    120x10

    Push ups
    10
    10
    10

    Decline sit ups
    12
    10
    12
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  22. #142
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    CatfishBlues is offline
    Went on vacation, and then had to recover from the vacation for a month

    Legs

    Squats
    Barx10
    95x10
    135x8
    185x5
    205x3
    135x15

    BB Lunges
    2 laps

    Leg Press
    1ppsx25 (quads)
    1ppsx25 (quads)
    1ppsx25 (hams)
    1ppsx25 (hams)

    Leg Ext
    55x12
    70x12
    100x12

    superset w/

    Leg Curls
    70x15
    85x15
    100x15

    Standing Calf Raise Machine
    170x20
    210x20
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  23. #143
    Bawgame CatfishBlues's Avatar
    Join Date: Jul 2009
    Location: Simpsonville, South Carolina, United States
    Posts: 2,048
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    "I've come back for you... to remind you of something. Something you once knew...That this world is not real....To take a leap of faith, yes. Come back... so we can be young men together again. Come back with me..."

    Chest/Tris
    Warm up

    Chest press machine
    40x15
    40x15
    40x15

    Flat Bench
    Qx10
    Qx10
    1ppsx6
    1ppsx6
    1ppsx5

    Dips
    BWx5
    BWx5
    BWx5

    DB Flyes
    20x12
    20x12
    20x12

    Superset w/

    OH Tri Extension
    20x15
    20x11
    20x8

    Cool down
    5 laps on the track

    Day 1 in the books. Goal was to just feel weights again. Got zapped fairly quickly but expected given I haven't done an organized workout in 2 years.

    Plan is 3-5 lifting days a week.
    Split:
    Chest/Tri
    Back/Bi
    Delts/abs
    Legs
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  24. #144
    Bawgame CatfishBlues's Avatar
    Join Date: Jul 2009
    Location: Simpsonville, South Carolina, United States
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    CatfishBlues is offline
    Back/Bi

    BWx5
    BWx5
    BWx5

    DB Rows
    20x12
    20x15
    20x15

    Superset w/

    DB Curls
    20x12
    20x12
    20x10

    Upright rows
    20x15
    20x15

    T-bar rows
    1qx15
    1px12
    1pdnx

    Cable Curls
    20x10x10

    Lat pulldowns
    60x15
    60x15
    60x15

    Hyperextensions
    BWx15
    1dx12
    1qx10

    Straight bar Curls
    40x12
    40x8

    Db Curls
    5x5x5x5
    10x5x5x5
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  25. #145
    Bawgame CatfishBlues's Avatar
    Join Date: Jul 2009
    Location: Simpsonville, South Carolina, United States
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    Legs

    Squats
    Barx12
    dx10
    qx8
    1px5

    SL Prone Leg Curls
    20x10x10
    20x10x10
    20x10x10

    50x15
    50x15
    50x15


    SLDLs
    30x12
    30x12

    Calf Press/Leg sled
    100x20/100x12
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  26. #146
    Bawgame CatfishBlues's Avatar
    Join Date: Jul 2009
    Location: Simpsonville, South Carolina, United States
    Posts: 2,048
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    Delts/abs

    Machine press
    30x15
    50x15
    70x15
    90x12
    100x6

    DB Delt Flyes
    15x10
    15x10
    15x10

    Sit ups
    BWx15
    BWx15
    BWx15

    Cable delt press
    20x10x10
    20x12x12
    20x12x12

    Superset w/

    Cable delt fly
    10x10x10
    10x10x10
    10x10x10

    Lying leg lifts
    Bwx10
    Bwx8

    Oblique crunch
    Qx15x15
    1px10x10

    Str8 Bar OH Press
    40x20
    40x20

    Stairmaster
    2 mins 30 secs
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  27. #147
    Bawgame CatfishBlues's Avatar
    Join Date: Jul 2009
    Location: Simpsonville, South Carolina, United States
    Posts: 2,048
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    Chest/tris

    Flat Bench
    Barx20
    95x12
    115x8
    135x4
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  28. #148
    Bawgame CatfishBlues's Avatar
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    Location: Simpsonville, South Carolina, United States
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    Flat BB
    Barx20
    65x10
    95x10
    115x8
    135x5
    135x5
    135x4

    Barbell Curls
    30x5x5x5
    40x5x5x5
    50x5x5x5

    Dips
    BWx6
    BWx5
    BWx4


    Seated DB Curls
    20x12x12
    20x10x10
    20x10x10

    Push ups (I/D/F)
    BWx5x3

    Nope, have to try these again another day. Plan was 5/5/5 of incline/decline/flat.

    Machine Preacher Curls
    30x12
    30x8

    Machine Press
    60x20
    60x13
    Last edited by CatfishBlues; 06-26-2021 at 05:09 PM.
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  29. #149
    Bawgame CatfishBlues's Avatar
    Join Date: Jul 2009
    Location: Simpsonville, South Carolina, United States
    Posts: 2,048
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    Back/tris

    WG Pull ups
    BWX4
    BWX4
    BWX4

    Lat pulldowns
    50x12
    70x12
    90x12
    110x10

    Hyperextensions
    BWx12
    Qx10
    Qx10

    OH Tri extensions
    15x15
    20x15
    20x15

    Upright rows
    30x15
    30x15

    Triceps Bench Dips
    BWx15
    BWx15

    Lat pulldowns
    50x15
    70x10
    70x10

    Superset w/

    V rope pressdown
    30x15
    30x15
    30x15
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

  30. #150
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    Location: Simpsonville, South Carolina, United States
    Posts: 2,048
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    CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500) CatfishBlues is a jewel in the rough. (+500)
    CatfishBlues is offline
    Delts/abs

    Seated BB OH Press
    Barx15
    65x12
    75x10
    95x3
    Barx15

    DB delt 7s
    10x7x7x7
    10x7x7x7
    10x7x7x7

    Decline sit ups
    BWx12
    BWx10
    BWx8

    Standing BB OH Press
    30x25
    40x20
    50x15

    Plate side bends
    1px12x12
    1px12x12
    1px12x12

    Lying leg raises
    BWx8

    Weighted bar raises
    Barx25secx25sec
    Barx25secx25sec
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

    2014 Contest Prep Journal:

    http://forum.bodybuilding.com/showthread.php?t=161824833
    Reply With Quote

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