Back Width/Hams/Liss Cardio and Weigh In

Rack Chins - 50 x 8, 50 x 8, 50 x 8
Wide Grip Pulldowns (palms facing in) - 135 x 12, 150 x 10, 150 x 10
Straight-Arm Pulldown - 100 x 12, 110 x 10, 110 x 10
Rope Lat Pulldown - 80 x 12, 80 x 10, 80 x 10
DB SLDL - 100 x 9, 100 x 9, 105 x 8
Ham Curls - 60 x 15, 60 x 15, 60 x 15

Cardio - 50 minutes steady state - 40 minutes bike, 10 minutes treadmill high incline

Really lowered the weight and focused on squeezing with the lats. On the two last back movements I used a 3-0-3 tempo. Good workout. Just trying to be a little more careful being almost one week out.

Saturday Weight - 156.5 - - Morning Weight - 156.2

Bodyweight doesn't seem to want to move even with the lowered cals and increase in cardio. Striated glutes are in though! Very visible. Will take pics tonight when i get home from work. Excited to get my peak week plan today~!

HIIT and Lower Abs

Cardio

5 minute warmup, 20 intervals, 10 minute cool down on bike

Abs (lower abs focus)

Hanging leg raises - BW x 18, BW x 12, BW x 12
Reverse Crunches - BW x 12, BW x 12, BW x 12

Brutal...absolutely brutal. The worst part is that i'm sure my body is going to be ramped up today and i'll be hungry as hell.

Chest/Triceps and Cardio

Only working sets. (x) denotes rest/pause

Incline BB Press - 195 x 6(2)(2)(1), 195 x 5(2)(1)
Flat HS Press - 180 x 10, 180 x 10, 180 x 10
Incline Power Flyes (like a half fly, half press) - 50 x 12, 55 x 10, 60 x 9
Pec Dec - 105 x 12, 105 x 12, 105 x 12
Pressdowns - 140 x 8, 140 x 8, 140 x 8
One Arm Cable Pressdowns - 30 x 10, 30 x 10, 20 x 12, 10 x failure

Cardio - 50 minutes LISS, 35 minutes bike, 15 minutes treadmill

Damn, feeling good. SS cardio is sooooo boring when it comes to anything over 30 minutes. My mistake was wearing sweatpants lol Anyway, going to start psyching myself out for 20 interval HIIT tomorrow. Really excited that it's really the last true week before peak week. Very motivating.

Power -- Upper Body and LISS Cardio

Workout
only working sets

DB Press - 95 x 6, 95 x 6, 95 x 6
Weighted Dips - 105 x 5, 105 x 5
DB Rows - 120 x 5, 120 x 5, 120 x 5, 120 x 5
Military Press - 195 x 5, 195 x 5, 195 x 5
DB Curls - 50 x 5, 55 x 5, 55 x 5
Pressdowns - 180 x 5, 180 x 5, 180 x 5

Cardio - 45 mins Liss on Bike and Treadmill

HIIT and Upper Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs (lower abs focus)

Crunches - BW x 40, BW x 40
Decline Crunches - BW x 14, BW x 14
Cable Crunches - 160 x 10, 160 x 10, 160 x 10

Hypertrophy -- Legs

Hack Squats - 3pps + 30lbs x 11, 3pps + 30lbs x 10, 1pps + 10lbs x 10 (1 leg hack squat), 1pps + 10lbs x 10 (1 leg hack squat)
Front Squats - 225 x 10, 225 x 10, 225 x 10
Walking Lunges - 55lbs dbs x 12 per leg, 55lbs dbs x 12 per leg
Single Leg Extensions - 60 x 12, 60 x 12
DB SLDL - 105lbs dbs x 10, 105lbs x 10, 90lbs dbs x 12
Seated Ham Curls - 90 x 10, 90 x 10, 60 x failure
Standing Calf Raises - 200 x 15, 200 x 15, 200 x 15
Seated Calf Raises - 70 x 10, 70 x 11, 70 x 10

Brutal...takes so much out of me. More than anything, killed the hamstrings today. Offseason i plan to bring them up even more by working them twice a week along with working my back twice a week, one day for back width, one day for back thickness.

Hypertrophy -- Back/Shoulders and Cardio

Wide Grip Pulldowns (palms facing in) - 135 x 12, 150 x 10, 150 x 10
V-Bar Rows - 2plates x 12, 2plates + 30lbs x 10, 2plates + 30lbs x 10
Single Arm Diverging Row - 105 x 11, 105 x 11, 105 x 10
Single Arm HS Shoulder Press - 70 per arm x 12, 75 per arm x 11, 75 per arm x 11
Lateral Raises - 35 x 12, 35 x 12, 35 x 12
Facepulls - 50 x 10, 50 x 10, 50 x 10
Db Shrugs - 110 x 10, 110 x 10, 120 x 10

Cardio - 45 minutes LISS. 30 minutes on the bike, 15 minutes on a high incline treadmill

Felt great today. Got in a good 7 full hours of sleep, hit the gym at 6:30AM and really focused on squeezing at the top of the movement with a slow eccentric. Very little rest between sets. Palms facing in wide pulldowns I really felt. Going to keep this in for the next couple of weeks.

HIIT and Lower Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs (lower abs focus)

Hanging leg raises - BW x 18, BW x 14, BW x 14
Reverse Crunches - BW x 12, BW x 12, BW x 12

Hypertrophy -- Chest/Arms and Cardio

BB Bench Press - 155 x 12, 170 x 10, 180 x 10
Smith Machine Incline Press - 205 x 8, 205 x 8, 180 x 10
Dips - 45 x 10, 45 x 10, 45 x 10
Pec Dec - 110 x 12, 110 x 12, 110 x 12
Db Curls ss with Skullcrushers - 40/70 x 10, 40/70 x 10
Machine Preacher Curls ss with One arm pressdowns - 70/30 x 10, 70/30 x 10, 70/30 x 10

Cardio - 45 minutes bike

Power -- Lower Body

All to 5 reps

Squats - 3 sets - 295, 300, 305
Deadlift - 4 sets - 355, 365, 375 **PR, 375
Leg Press - 3 sets - 840
Leg Curl - 4 sets - 145
Leg Press Calf Raises - 5 sets - 540

Loved this workout again. PR in deads. I don't know why but i feel so much more gassed and out of it on my upper body days. Lower body is always strong. Really got to bring my upper body up a notch this off season.

Got the changes, thanks!

Have a good vacation and happy father's day!

Power -- Upper Body and LISS Cardio

Workout
only working sets

DB Press - 95 x 5, 100 x 5, 100 x 5
Weighted Dips - 100 x 5, 100 x 5
DB Rows - 105 x 5, 120 x 5, 120 x 5, 130 x 3 (fail)
Military Press - 195 x 5, 195 x 5, 195 x 5
DB Curls - 50 x 5, 55 x 5, 55 x 5
Pressdowns - 180 x 5, 180 x 5, 180 x 5

Cardio - 40 mins Liss on Bike and Treadmill

Carbing up on 225P, 250C, 50F

Sent my pics and weekly report by email. Work out wasn't the greatest today. Failed at 105 in db press, tried to do weighted pullups but my forearm just can't handle any type of weight doing pullups. DB rows i was shocked at the strength I had. I know, i know, judges don't care how much i can db press lol

HIIT and Upper Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs (upper abs focus)

crunches - BW x 40, BW x 30, BW x 25
weighted cable crunches - 180 x 8, 180 x 8, 180 x 8

Have a good weekend if we don't speak. When are you leaving on vacation? I'll be above last week's weight for sure lol. I am at least a half a pound heavier than last Saturday and this is after lowering macros. I haven't had a movement though since Tuesday. Fiber is at around 25-30g a day and water at about 2.5 gallons.

Hypertrophy -- Legs

Hack Squats - 3pps + 25lbs x 10, 3pps + 25lbs x 10, 3pps + 25lbs x 10, 3pps x 12
Front Squats - 185 x 12, 185 x 12, 185 x 12
Walking Lunges - 55lbs dbs x 12 per leg, 55lbs dbs x 12 per leg
Single Leg Extensions - 60 x 12, 60 x 12
DB SLDL - 100lbs dbs x 10, 100lbs x 10, 90lbs dbs x 12
Seated Ham Curls - 90 x 10, 90 x 10, 80 x 12
Calf Raises in Leg Press - 3pps x 15, 3pps x 15, 3pps x 15
Seated Calf Raises - 70 x 10, 70 x 11, 70 x 10

I literally felt sick after this workout. First time in a while that i get my sweat on while working out with weights. I didn't even use that much weight. Front squats i didnt go very heavy with because it has been forever since i've done them and just wanted to control the barbell more than anything. My quads could of handled alot more weight. Still felt great. Favorite exercise of the day was the stiff leg deads with dbs. I really missed those. Went really slow and felt a deep stretch.

Hypertrophy -- Back/Shoulders and Cardio

Workout
only working sets

Wide Grip Pullups - BW x 12, BW x 11, BW x 11
V-Bar Rows - 2plates x 12, 2plates + 25lbs x 10, 2plates + 25lbs x 10
Single Arm Diverging Row - 105 x 10, 105 x 10, 105 x 10
Military Press (to the back) - 160 x 12, 185 x 10, 185 x 9
Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 10
Facepulls - 45 x 12, 45 x 12, 50 x 10
Db Shrugs - 100 x 12, 100 x 12, 120 x 10

Cardio - 40 minutes LISS on the Bike

Very little rest between sets. Speed session.

HIIT and Lower Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs (lower abs focus)

hanging leg raises - BW x 18, BW x 14, BW x 12
Reverse Crunches - BW x 12, BW x 12, BW x 12

I drank my casein shake by mistake post-workout. Pisses me the hell off because now I have to have my iso later which means i'll be starving 45 minutes after drinking it. I only started using casein like a month ago and it is a saviour as an afternoon meal with some almonds. I usually take it between my solid food meals. 1 scoop keeps me full for a while even when compared to solid foods. I even mix some with my cottage cheese and p&b before bed and it sticks to my stomach like nothing else. Love it!!

Hypertrophy -- Chest/Arms and Cardio

BB Bench Press - 155 x 12, 170 x 10, 180 x 10
Smith Machine Incline Press - 205 x 8, 205 x 8, 180 x 10
Dips - 45 x 10, 45 x 10, 45 x 11
Pec Dec - 105 x 12, 105 x 12, 105 x 12
Db Curls ss with Skullcrushers - 40/70 x 10, 40/70 x 10
Machine Preacher Curls ss with One arm pressdowns - 70/30 x 10, 70/30 x 10, 70/30 x 10

Cardio - 40 minutes bike

Awesome pump but really hard to work as well. Bumped the heart rate up on the cardio to 120bpm...i was usually between 110bpm and 115bpm

Power -- Lower Body **New Routine Started

All to 5 reps

Squats - 3 sets - 305
Deadlift - 4 sets - 365 **PR
Leg Press - 3 sets - 810
Leg Curl - 4 sets - 140
Leg Press Calf Raises - 5 sets - 540

Invigorating. Absolutely loved it. I can tell that I am stronger than I was when i was using this program back in Nov-Jan. I find that the routines you gave me, plus the fact that i was getting stronger in my 8-12 rep range really helped me with not only my form when performing heavier lifts but also made me a lot stronger in the lower reps as well.

Shoulders/Triceps and Weekly Report

Workout
only working sets - numbers in (x) denotes rest/pause reps

Military Press (to the back) - 185 x 8(2)(1), 185 x 8(2)(1), 155 x 12, 135 x 15
Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 10
Machine Laterals - 110 x 8, 110 x 8, 90 x 12, 60 x failure
High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
Pressdowns - 140 x 8, 140 x 8, 140 x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill


Will edit this after my workout. Just wanted to send in my weigh in before you started with your day.

Weekly Report 4 weeks out

Last Week: 157.0 lbs
Weekly weigh in: 157.4 lbs
Weight: -0.4lbs gain

Sad

HIIT and Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs (mostly upper abs focus)

Weighted Decline Crunches - 45 x 12, 45 x 12, 45 x 10
Ball Crunches - BW x 20, BW x 18, BW x 15
Seated Cable Crunches - 70 x 10, 70 x 10
Reverse Crunches - BW x 20, BW x 20, BW x 20

Back on the recumbent bike and damn does it ever work the glutes/quads more than the upright one.

Chest/Biceps and Liss Cardio

Workout
only working sets (x) rest/pause sets

BB Bench Press - 190 x 8, 205 x 6, 205 x 6, 155 x failure
Smith Machine Incline Press - 190 x 8(4)(3)(2)(1), 205 x 8(2)(1)
Dips - 90 x 6, 90 x 6 drop 45 x 10, BW x failure
Pec Dec - 105 x 12, 105 x 12, 90 x 15, 90 x 15
Db Curls - 50 x 8, 50 x 6, 50 x 6
Machine Preacher Curls - 70 x 10, 65 x 8, 65 x 8 drop 40 x 12 drop 20 x failure

Cardio - 40 minutes high incline treadmill

For the next 4 weeks i'm going to give USPLabs OxyElite Pro a try...give fat loss another little kick. Took 2 before breakfast this AM and i was flying. I did it on purpose to wait this long to introduce a fat burner.

Back and Hamstrings

Back and Hamstrings
only working sets (x) <---rest/pause reps

Wide Grip Pullups - BW x 12(3)(1), BW x 10(4)(1)
V-Bar Rows - 3plates + 25lbs x 7, 3plates + 25lbs x 6, 3plates x 8, 2plates x failure
Pendlay Rows (underhand grip) - 135 x 12, 155 x 10, 155 x 10
Single Arm Diverging Row - 105 x 10, 105 x 10, 80 x failure
Deadlift - 315 x 8, 345 x 5, 360 x 6 (PR), 225 x failure
Behind the Back BB Shrugs - 225 x 10, 225 x 10, 225 x 10
Seated Leg Curls - 120 x 10, 140 x 8, 140 x 8
Standing Leg Curls - 35 x 12 per leg, 35 x 12 per leg, 20 x failure per leg

Another PR in deadlifts. I struggled to get the original lift though but after that I was good to go. Good workout with shorter rest periods and more intense yet no sweat or very little.

HIIT and Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on stairmaster

Abs (mostly lower ab focus)

Reverse Crunches - BW x 20, BW x 20, BW x 20
Leg Raises - BW x 18, BW x 14, BW x 14
Cable Crunches - 150 x 15, stack x 10, stack + 10lbs x 10

HIIT on the stairmaster = death in more than one way. Heart rate way up and lower body was burning....also, one misstep and you're dead. I really had to watch myself. Time passed by much more quickly compared to riding the bike but i think i'll go back to the bike next time around because I can't go all out on it like because of safety concerns.

Shoulders/Triceps and Cardio

Workout
only working sets - numbers in (x) denotes rest/pause reps

Military Press (to the back) - 185 x 8(2)(1), 185 x 8(2)(1), 155 x 12, 135 x 15
Single Arm Leaning Lateral Raises - 40 x 10, 40 x 10, 40 x 9
Machine Laterals - 90 x 10 per arm, 90 x 10 per arm, 60 x failure
High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
Pressdowns - 140 x 8, 140 x 8, 140 x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

Great workout. Strength is still there. Really looking forward to going into the gym all the time....well, except for HIIT days.

Quads and Calves

Workout
only working sets (x) rest/pause

Leg Press - 9pps x 8, 9pps x 8(2), 9pps x 8 drop 6pps x failure drop 4pps x failure
Squats (atg, hold for 1 sec at the bottom) - 235 x 14, 235 x 12, 235 x 12
Hack Squat (narrow stance, all the way to the bottom) - 2pps x 15, 2pps +25lbs x 15, 2pps +25lbs x 15
Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Sissy Squats - BW x 10, BW x 10, BW x 10 (these were slowwwww and controlled)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction, 5 seconds at the bottom)
Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8

Chest/Biceps/Cardio and Weekly Report

Workout
only working sets (x) rest/pause sets

BB Bench Press - 190 x 8, 205 x 6, 205 x 6, 155 x failure
Smith Machine Incline Press - 185 x 8(4)(3)(2)(1), 205 x 8(2)(1)
Dips - 90 x 8, 90 x 8 drop BW x 10, BW x failure
Incline Flyes - 45 x 12, 45 x 12
Pec Dec - 90 x 12, 90 x 12
Single Arm Cable Curls - 50 x 10, 50 x 8, 50 x 8
Machine Single Arm Preacher Curls - 60 x 10, 65 x 8, 65 x 8 drop 40 x 12 drop 20 x failure

Cardio - 40 minutes treadmill

Strength/stamina was outstanding today. Loved it.

Weekly Report 5 weeks out

Last Week: 158.0 lbs
Weekly weigh in: 157.0 lbs
Weight: -1.0 lbs loss

Pictures tomorrow

HIIT and Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs

Decline Crunches - BW x 20, 45lbs x 12, 45lbs x 10
Leg Raises - BW x 14, BW x 14, BW x 14
Cable Crunches - 150 x 15, stack x 10, stack + 10lbs x 10

Had a nice whoosh at weigh in this morning. Should be a good weekly weigh in tomorrow.

Shoulders/Triceps and Cardio

Workout
only working sets - numbers in (x) denotes rest/pause reps

Military Press (to the back) - 175 x 8(2)(1), 180 x 8(2)(1), 180 x 8(2)(1), 145 x failure
Single Arm Leaning Lateral Raises - 40 x 8, 40 x 8, 40 x 8
Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
High Pulley Reverse Cable Flyes - 30 x 12, 30 x 12, 20 x failure, 20 x failure
Close Grip Bench - 155 x 8, 155 x 8, 155 x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure

Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill

Back and Hamstrings

Workout
only working sets (x) <---rest/pause reps

Wide Grip Pullups - BW x 10(4)(3)(1), BW x 10(4)(1)
V-Bar Rows - 3plates x 10, 3plates + 10lbs x 8, 3plates + 25lbs x 6, 2plates x failure
Pendlay Rows (underhand grip) - 135 x 12, 155 x 10, 155 x 9
Single Arm Diverging Row - 105 x 10, 105 x 10, 105 x 10
Deadlifts - 315 x 8, 335 x 7, 355 x 4 (PR), 225 x 18 (failure)
Seated Leg Curls - 120 x 10, 140 x 8, 140 x 8
Standing Leg Curls - 35 x 12 per leg, 35 x 12 per leg, 35 x 12 per leg

Deadlift keeps going up. I put 4 reps down but i'm sure I did 5. my 335 x 7 was a PR at that weight with those amount of reps. I am still having tendon problems in my left forearm so trying to do any type of rowing with an overhand grip really feels uncomfortable. Even the pullups were very uncomfortable and painful. Still, only 5 weeks left, have to work through it.