Man, it gets harder to keep up with this the more cardio I add to my day! But I love having a record so here I am
. Starting 3 weeks out (last week) I have begun to randomize my routines to emphasize definition and detail more than size. I've been increasing the pace of my workouts, adding more/different exercises, reducing the weight and increasing reps, and doing more supersets dop sets etc to really hit every angle and bring out every fiber! On top of that I've added 20 minutes of stepmill at the end of each workday instead of a short run. I used pinchfold calipers yesterday and my bodyfat came out at 4%! Stoked!7/11: Shoulders!
- Started the day with a 45min trail run!
Cable Shoulder Fly: 25x15, 15, 15
DB Shoulder Press: 40x15, 65x15,15
Arnold Press: 65x9 drop 50x7 drop 40x5 drop 25x11 - burnt!
Smith Military Press SS Smith Upright Row: 85x15 SS 85x10 for 2 supersets
Rear delt rope row SS Barbell Back shrugs: 40x20 SS 135x15 for 3 supersets
Tripleset Lying side laterals/lying rear laterals/front raises: 12x20 SS 12x15 SS 15x12 for three triple sets
Machine Laterals: 70x12 drop 50x9 drop 30x97/12: Legs!
Awesome workout, but too much after the trail run and my old knee injury has flared up
DB Lunges: 50x12, 70x12, 12, 12
1 Leg Legpress SS Sissy squats: 230x15 SS 35x10, 360x15 SS 35x10, 360x15 SS 35x10, 360x15 + both feet 360x25 SS 35x10
Squat SS Leg extension: 225x20 SS 150x15, 225x20 SS 150x15, 225x20 SS 150x157/14: Back!
Pull ups: 0x25
Lat Pulldown: 100x12, 12, 12, 12
T Bar Row: 135x15, 180x15, 15, 15
Smith BB Row SS Plate Loaded 1 Arm Pulldown: 105x15 SS 90x10 for 3 supersets
Wide Cable Row SS Pullovers: 80x12 SS 45x10 for 4 supersets7/15: Chest!
Incline Bench Press: 135x15, 155x15, 185x10, 9, 12, 135x15
DB Bench Press: 70x10, 10, 10, 12
DB Incline Fly (change angle each set): 30x15, 15, 15, 15
Decline Cable Cross: 45x12, 12, 12
Smith Incline Negatives (1sec up 6 down): 105x12
Hams, arms, and shoulders were no too out of the ordinary after these (especially hams with my knee injury) so...7/19: Legs!
- I skipped squats and preloaded and finished with an FST-7s here (wanted to keep it light on my knee) and they're still sore as I write this!
Machine Squats: 200x15 FST7
Leg Press SS 1-Leg Bench Squat: 450x15 SS 0x12, 500x15 SS 0x12, 540x15 SS 0x12, 540x15 SS 0x12
Leg Extension: 130x12 FST7
Finished with 10minutes of fast spin bike! Ouch!!7/21: Back!
Pull Ups: 0x10, 40x10, 75x1, 100x12, 9, 0x15
Barbell Row: 135x15, 185x15
Lat Pulldown: 80x12, 120x12
DB Row: 65x15, 90x15
1 Arm Plate Loaded Lat Pulldown: 70x15, 90x15
Deadlift: 225x10, 315x10 - felt good!
All has been going well aside from the knee issues, which seem to be clearing up. I've even been doing some light abs twice a week with no pain! And I'm really happy I decided to skip the 'low carb' contest prep strategy and stick with a high carb whole food diet. It's much healthier, I'm as lean as I've ever been, and I feel great! Pics from the past week: