WOW, LMAO talk about a whirlwind of life going on right now. Prep, work stuff, family life, getting ready to leave for vacation while trying to figure out just how I am going to get all of my training in. I have hopped on and started to respond and post up training several times only to lose what I am posting. I am already doing two-a-days with lifting and cardio. I imagine most of these while traveling will have to be combined into one big long painful workout. My last 2 sessions have been this way and let me tell you the cardio is brutal as an add on. Also legs are dead tired, I have to train them today so planning to take it a little light on the pressing movements and add some volume with Leg Curls and Extensions. I don't want to be nursing lower back issues during the 18 hour drive to Lakeland but I have no problem with my legs being sore.
Things are moving along more quickly now. We dropped calories again.
My current macros are 225c, 291p, 56f for a total of 2568 calories. Weight is doing it's best to hang on even while I tighten back up. I know the gear levels picking up are the reason for tis but my brain is trying to get a little panicked by loss, then climb, then loss, then climb, and then loss. Knowing I am tightening up but also knowing I was heavier this week than the week before even though I can see I am tighter. Now I was 213.4 this morning and looking thick but I was 210.4 2 weeks ago. Assuming this is mostly extra glycogen retention, maybe some rebound muscle from being back on the gear.
Coach told me he was getting fukking excited with the package he thinks we are going to be able to bring into the show. Which in turn makes me even more excited. Between this and knowing I will be working with someone on posing when I get back I am just getting excited to know all of this hard work is about to come to a culmination in a ridiculous looking physique and hopefully a few trophies or medals.
Here are some recent training dumps.
Back & Hamstrings (- Saturday, May 18, 2024 at 6:34pm
Standing Leg Curls
Set 1: 50 lbs x 20 @ 7 rpe
Set 2: 60 lbs x 15 @ 7.5 rpe
Set 3: 90 lbs x 10 @ 10 rpe
Set 4: 50 lbs x 19 @ 10 rpe [Failure]
Arsenal Power Squat Good Mornings
Set 1: 340 lbs x 15 @ 7 rpe
Set 2: 340 lbs x 15 @ 8.5 rpe
Arsenal Wide grip Pronated Chest Supported Row
Set 1: 100 lbs x 10 @ 8 rpe
Set 2: 100 lbs x 10 @ 9 rpe
Set 3: 100 lbs x 8 @ 10 rpe
Single Arm Cable Row
Set 1: 50 lbs x 15 @ 8 rpe
Set 2: 50 lbs x 14 @ 10 rpe
Pullover (Machine)
Set 1: 110 lbs x 12 @ 9 rpe
Set 2: 100 lbs x 4 @ 10 rpe
Set 3: 100 lbs x 3 @ 10 rpe
=================================================================
Arms - Sunday, May 19, 2024 at 3:35pm
SA Triceps Rope Extension
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 10 @ 9 rpe
Set 4: 40 lbs x 15 @ 10 rpe
Triceps Kickback (Dumbbell)
Set 1: 25 lbs x 12 @ 10 rpe
Set 2: 15 lbs x 15 @ 10 rpe
Set 3: 15 lbs x 12 @ 10 rpe [Failure]
EZ Bar Skullcrusher
Set 1: 50 lbs x 15 @ 9.5 rpe
Set 2: 50 lbs x 9 @ 10 rpe
Set 3: 40 lbs x 10 @ 10 rpe
Diamond Push Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 6 reps
Single Arm Preacher Curl
"HS machine"
Set 1: 45 lbs x 8 @ 9.5 rpe
Set 2: 35 lbs x 8 @ 9.5 rpe
Set 3: 35 lbs x 4 @ 10 rpe [Failure]
EZ Bar Biceps Curl
Set 1: 40 lbs x 15 @ 8.5 rpe
Set 2: 40 lbs x 15 @ 10 rpe
Set 3: 40 lbs x 10 @ 10 rpe [Failure]
==============================================================
Chest & Biceps -Monday, May 20, 2024 at 7:30pm
Chest Press (Machine)
Set 1: 130 lbs x 8 @ 9 rpe
Set 2: 115 lbs x 7 @ 9.5 rpe
Set 3: 85 lbs x 10 @ 10 rpe [Failure]
Incline Iso-lateral Chest Press
Set 1: 100 lbs x 13 @ 9.5 rpe
Set 2: 100 lbs x 11 @ 9.5 rpe
Set 3: 100 lbs x 3 @ 10 rpe
Bench Press (Cable)
Set 1: 57.5 lbs x 11 @ 9 rpe
Set 2: 50 lbs x 10 @ 9.5 rpe
Set 3: 50 lbs x 7 @ 9.5 rpe
Set 4: 50 lbs x 3 @ 9.5 rpe
Chest Fly (Machine)
Set 1: 85 lbs x 11 @ 9.5 rpe
Set 2: 55 lbs x 15 @ 9 rpe
Set 3: 55 lbs x 13 @ 10 rpe
Spider Curl (Dumbbell)
Set 1: 30 lbs x 11 @ 8.5 rpe
Set 2: 30 lbs x 11 @ 9 rpe
Set 3: 30 lbs x 11 @ 10 rpe
Bicep Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 9.5 rpe
Set 2: 20 lbs x 12 @ 9.5 rpe
Set 3: 20 lbs x 10 @ 10 rpe
================================================================
Legs - Wednesday, May 22, 2024 at 4:37pm
Leg Press (Machine)
"Knee was getting tired. Stopped for safety."
Set 1: 730 lbs x 12 @ 8 rpe
Set 2: 730 lbs x 12 @ 9 rpe
Set 3: 730 lbs x 9 @ 9.5 rpe
Set 4: 730 lbs x 3 @ 9.5 rpe
Set 5: 730 lbs x 5 @ 6 rpe
Walking Lunge (Dumbbell)
50x8
50x8
Romanian Deadlift (Dumbbell)
Set 1: 60 lbs x 15 @ 7 rpe
Set 2: 70 lbs x 12 @ 9 rpe
Set 3: 70 lbs x 11 @ 9.5 rpe
Lying Leg Curl (Machine)
Set 1: 60 lbs x 20 @ 8 rpe
Set 2: 65 lbs x 15 @ 9.5 rpe
Set 3: 70 lbs x 10 @ 9.5 rpe
Set 4: 45 lbs x 15 @ 10 rpe [Failure]
===========================================================
Shoulders & Triceps - Friday, May 24, 2024 at 8:34pm
Shoulder Press (Machine Plates)
Set 1: 95 lbs x 9 @ 9.5 rpe
Set 2: 95 lbs x 3 @ 10 rpe [Drop]
Set 3: 60 lbs x 11 @ 9.5 rpe
Set 4: 60 lbs x 4 @ 10 rpe
Standing Lateral Raise
Set 1: 50 lbs x 20 @ 10 rpe
Set 2: 50 lbs x 15 @ 9.5 rpe
Set 3: 60 lbs x 10 @ 9.5 rpe
Set 4: 40 lbs x 14 @ 10 rpe
Set 5: 40 lbs x 4 @ 10 rpe [Drop]
Incline DB Rear Delt Flyes
Set 1: 20 lbs x 20 @ 10 rpe
Set 2: 20 lbs x 15 @ 9.5 rpe
Set 3: 20 lbs x 16 @ 10 rpe
Upright Row (Dumbbell)
"Cable ez bar"
Set 1: 60 lbs x 17 @ 9 rpe
Set 2: 80 lbs x 14 @ 9 rpe
Set 3: 80 lbs x 11 @ 10 rpe
Set 4: 50 lbs x 12 @ 10 rpe [Failure]
Cross Cable Triceps Extension
Set 1: 50 lbs x 15 @ 8.5 rpe
Set 2: 50 lbs x 10 @ 10 rpe [Failure]
Set 3: 30 lbs x 18 @ 10 rpe
Triceps Dip
Set 1: 12 reps
Set 2: 15 reps
====================================================
Back - Saturday - 5/25/24
Seated Leg Curls - rep scheme 20, 15, 10, 20
DB RDL - Shrug Super Set
65x15/15 x3 sets
Supported Seated Row x 4 sets
Single Arm Cable Rows x2 sets
Pullover machine - 110x13, RP 4, RP 3
==============================================================
Arms - Sunday, May 26, 2024 at 8:40pm
SA Triceps Rope Extension
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 10 rpe
Set 3: 60 lbs x 8 @ 10 rpe
Set 4: 40 lbs x 16 @ 10 rpe
EZ Bar Skullcrusher
"Db"
Set 1: 20 lbs x 15 @ 8.5 rpe
Set 2: 20 lbs x 8 @ 8.5 rpe
Set 3: 20 lbs x 8 @ 10 rpe
Single Arm Preacher Curl
Set 1: 35 lbs x 10 @ 8.5 rpe
Set 2: 35 lbs x 8 @ 10 rpe
Set 3: 25 lbs x 9 @ 10 rpe [Failure]
EZ Bar Biceps Curl
"First set wide grip"
Set 1: 40 lbs x 10 @ 8.5 rpe
Set 2: 40 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 11 @ 10 rpe [Failure]
================================================================
Chest & Biceps - Monday, May 27, 2024 at 7:19pm
Incline Chest Press (Machine)
Set 1: 90 lbs x 10 @ 8 rpe
Set 2: 90 lbs x 8 @ 8.5 rpe
Set 3: 90 lbs x 8 @ 8.5 rpe
Iso-Lateral Chest Press (Machine)
Set 1: 110 lbs x 10 @ 8 rpe
Set 2: 150 lbs x 5 @ 9.5 rpe
Set 3: 120 lbs x 8 @ 9 rpe
Set 4: 90 lbs x 11 @ 9 rpe [Drop]
Bench Press (Cable)
Set 1: 60 lbs x 12 @ 8 rpe
Set 2: 50 lbs x 15 @ 8.5 rpe
Set 3: 50 lbs x 11 @ 10 rpe
Chest Fly (Machine)
Set 1: 90 lbs x 21 @ 7 rpe
Set 2: 90 lbs x 21 @ 8 rpe
Set 3: 90 lbs x 21 @ 9.5 rpe
Spider Curl (Dumbbell)
Set 1: 30 lbs x 10 @ 7 rpe
Set 2: 30 lbs x 12 @ 8 rpe
Set 3: 30 lbs x 12 @ 9 rpe
Bicep Curl (Dumbbell)
Set 1: 15 lbs x 20 @ 9 rpe
Set 2: 15 lbs x 15 @ 9 rpe
Set 3: 15 lbs x 13 @ 10 rpe
===============================================================
I have legs today, going to take the pressing a little light as mentioned earlier in the post. I need my lower back to be in good driving condition for the 18 hours on the road. I don't want to push the lower back too hard before stressing it like that. It is going to be a very chaotic and challenging situation to be on prep during this trip but I will make it work.
Oh yeah, tried something a little different with my MM I think it looks a bit better. Once the rest of the fat comes off things will clean up under my pecs making this look much better.