Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
Superset: Band Rows/ Modified Angle
Push-ups
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
70x15
100x10
130x10
160x10
Wide Grip Pulldowns
70x15
100x10
130x10
160x10
Precor Pec Flyes
85x10
125x10
165x10
85x10
125x10
165x10
Cybex Eagle NX Rows
100x10
150x10
100x10
150x10
Push-ups (1 second pauses)
BWx10
BWx10
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Right into training again after the record breaker show. 13 weeks out from USS Nats. I feel like I’m at a better place for this one compared to the Arnold but still would like to be better off. Didn’t feel like I needed the TENS unit Monday after Chiro and that really helped with the linger issues. But getting that thing to adjust in my back at the contest helped too. Same with not feeling like I needed the car buffer for the upper body stuff. Also dropping some supplements that I don’t think are doing anything besides making it look like I have a lot of pills in the morning. Got to the gym a bit later doing stuff around the house first since it was a shorter and lighter session. AMT to start off the session. 150bpm highest reading. Felt easy. I was slightly worried my knee would bother me but it was cool. Calf work was easy. Box touches felt good. Bird dogs were ok. Feeling some fatigue in my lower back on these. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. Then machines. Lots of familiar faces as far as the exercise choices from the last half of the previous cycle. Seeing as how they allowed me to work around my issues they are back. Easy stuff for today. Wide grip pulldowns to start for higher reps. Stopped at 160lbs today for a good solid ten reps. Feeling some fatigue in my upper body from the lifting on Sunday. I had been advised to not do tempo stuff but to have control of the weights. Upstairs for more machines. Pec flyes were good. I had to work in with someone and he was much shorter than me so constantly adjusting the height and weight here. First two sets really felt like nothing. Well first one felt like less than nothing, then nothing and then something. These I had a little more rest because of working in. Machine rows were good. Not as easy feeling but again it was a 50lbs jump and I didn’t really take any rest. I kind of wanted to get things moving. There were also a lot of people in the immediate area. Back downstairs for push-ups after that. Just two sets of bodyweight. Again, easy stuff here with. Shoulders were a little achy at the start but good at the end. I feel that the more stuff I do before these, the better my shoulders feel when I get to them. My triceps are what seem to fatigue first anyways. Ended the day with the planks. These were pretty easy today. Home to stretch, eat and recover. Hopefully I can keep healthy this cycle and really put in something special.
Comments: Right into training again after the record breaker show. 13 weeks out from USS Nats. I feel like I’m at a better place for this one compared to the Arnold but still would like to be better off. Didn’t feel like I needed the TENS unit Monday after Chiro and that really helped with the linger issues. But getting that thing to adjust in my back at the contest helped too. Same with not feeling like I needed the car buffer for the upper body stuff. Also dropping some supplements that I don’t think are doing anything besides making it look like I have a lot of pills in the morning. Got to the gym a bit later doing stuff around the house first since it was a shorter and lighter session. AMT to start off the session. 150bpm highest reading. Felt easy. I was slightly worried my knee would bother me but it was cool. Calf work was easy. Box touches felt good. Bird dogs were ok. Feeling some fatigue in my lower back on these. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. Then machines. Lots of familiar faces as far as the exercise choices from the last half of the previous cycle. Seeing as how they allowed me to work around my issues they are back. Easy stuff for today. Wide grip pulldowns to start for higher reps. Stopped at 160lbs today for a good solid ten reps. Feeling some fatigue in my upper body from the lifting on Sunday. I had been advised to not do tempo stuff but to have control of the weights. Upstairs for more machines. Pec flyes were good. I had to work in with someone and he was much shorter than me so constantly adjusting the height and weight here. First two sets really felt like nothing. Well first one felt like less than nothing, then nothing and then something. These I had a little more rest because of working in. Machine rows were good. Not as easy feeling but again it was a 50lbs jump and I didn’t really take any rest. I kind of wanted to get things moving. There were also a lot of people in the immediate area. Back downstairs for push-ups after that. Just two sets of bodyweight. Again, easy stuff here with. Shoulders were a little achy at the start but good at the end. I feel that the more stuff I do before these, the better my shoulders feel when I get to them. My triceps are what seem to fatigue first anyways. Ended the day with the planks. These were pretty easy today. Home to stretch, eat and recover. Hopefully I can keep healthy this cycle and really put in something special.
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