First Bodybuilding Contest Prep Log

[Juicestin]

Sunday June 16th
OFF FROM CARDIO

CHEST, SHOULDERS, AND TRICEPS
Start: 1220 pm
Chest
1. Incline Smith Machine Press - Warmup: 2.5# rotator cuff moves x 2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x10, 95# PS 1x10, 100# PS 1x8, 102.5# PS 1x6+ double drop 70#PSx6 45#PSx8
2. Hammer strength wide grip Press - 125# PS 1x12, 135# PS 1x10, 145# PS 1x9, 150# PS 1x8 and 2 partials + double drop 90#PSx6 70# PSx8
3. Incline Dumbbell Fly - 45s 1x12, 50s 1x12, 55s 1x10, 50s 1x10+ double drop 40#x5 30#x5
Shoulders
1. Smith Machine Shoulder Press - Warmup: 35# PS 1x10; Working: 45# PS 1x10, 50# PS 1x8, 55# PS 1x10 + double drop 35#PSx10 25#PSx12
2. Machine Lateral Raise - 85# 1x15, 95# 1x15, 105# 1x12, 115# 1x15 double drop 85#x8 55#x10
3a. Hammer Strenth Pin Loaded Shoulder Press - 70# 1x12, 80# 1x12, 90# 1x11+ double drop 70#x5 55#x4
SUPERSET WITH
3b. Bent over Dumbbell Rear Delt Raise -
35s 1x15, 40s 1x15, 45s 1x15 + Dropx35sx10
Triceps
1. Close grip smith machine press -Warmup: 35# PS 1x10; Working: 50# PS 1x10, 60# PS 1x8, 65# PS 1x7, 70# PS 1x6 + dropx45#PSx5
2. EZ bar incline bench overhead skull crushers - 70# 1x12, 80# 1x12, 90# 1x12, 100# 1x9 + dropx70#x8
Finish: 235 pm

 

[Juicestin]

Monday June 17th
Start: 735 am did abs first
45 min treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline

Abdominals
1. Lying Machine Weighted Crunch -Bodyweight + 5# 1x25, Bodyweight + 10# 1x25, Bodyweight + 15# 2x25
2a. Bodyweight Hanging Knee Raises - 2x20, 1x25
SUPERSET WITH
2b. Machine Weighted Double Crunch - Bodyweight + 10# 1x20, Bodyweight + 15# 1x20, Bodyweight + 20# 1x15 + double drop Bodyweight + 10# 1x12 Bodyweight 1x15
Finish: 840 am

 

[Juicestin]

Tuesday June 18th
45 min treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
720 am - 805 am

BACK, TRAPS, AND BICEPS
Start: 520 pm
1. Deadlift - Warmup: 135# 2x8, 225# 1x6, 315# 1x6; Working: 420# 1x6, 430# 1x6, 440# 1x8
2. Overhand barbell row - 200# 1x10, 230# 1x10, 250# 1x10, 270# 1x10
3. Hammer Strength Plate Loaded Low Row - 125# 1x10, 145# PS 1x10, 160# PS 1x10 + double drop 90#PSx10 70#PSx12
4. Dumbbell Row - 100s 1x10, 110s 1x10, 120# 1x10
Traps
1. Barbell Shrug - 245# 1x15, 275# 1x15, 295# 1x15, 315# 1x13 + double drop 225#x10 135#x12
Biceps
1. Barbell Curl - Warmup: 45# 1x15; Working: 70# 1x12, 80# 1x12, 90# 1x12, 100# 1x12 + double drop 70#x8 45#x10
2. Uni-Lateral Dumbbell Preacher Curl - 20s 1x12, 25s 1x10, 30s 1x10, 25s 1x12 + dropx15sx10
Finish: 720 pm

 

[Juicestin]

Wednesday June 19th
45 min treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
725 am - 825 am

THIGHS AND CALVES- HAM AND GLUTE FOCUS
Start: 510 pm
Thighs
1a. Adductor - Warmup: 190# 1x15; Working: 270# 1x15, 290# 1x15, 305# 1x15 + Dropx230#x8
Superset with
1b. Abductor - Warmup: 190# 1x15; Working: 260# 1x15, 280# 1x15, 300# 1x15 + Dropx210#x10
2. Lying Hamstring Curl - 80# 1x15, 100# 1x12, 110# 1x10, 1x10 + double drop 80#x5 60#x8
3a. Romanian Deadlift - Warmup: 135# 1x10; Working: 225# 1x10, 255# 1x10, 275# 1x10
SUPERSET WITH
3b. Seated Hamstring Curl - Warmup: 75# 1x12; Working: 90# 1x12, 95# 1x12, 85# 1x12 double drop 70#x10 50#x12
4a. High and wide Leg Press - 225# PS 1x15, 270# PS 1x15, 315# PS 1x15, 360# PS 1x15
SUPERSET WITH
4b. Glute Bridge - 65# PS 1x15, 80# PS 1x15, 90# PS 1x15, 100# PS 1x15
5. Quad Extension - FST 7: 145# 7x12
Calves
1. Seated Calf Raise - Warmup 45# PS 1x15; Working: 70# PS 1x15, 85# PS 1x15, 95# PS 1x15, 105# PS 1x15 + double drop 80#PSx10 60#PSx12
2. Standing Calf Raise WITH TOES IN - 205# 1x20, 225# 1x17, 245# 1x15 + double Drop 185#x10 125#x12
Finish: 650 pm

 

[Juicestin]

Thursday June 20th
45 Min treadmill walk - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.5 mph and 8.0 incline
720 am - 805 am

CHEST, SHOULDERS, AND TRICEPS
Start: 510 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movements x 2, 50s 1x15, 65s 1x12, 80s 1x10; Working: 90s 1x10, 100s 1x10, 110s 1x10, 115s 1x8 + Dropx75#x6
2a. Hammer Strength Incline Press - 90# PS 1x10, 100# PS 1x10, 110# PS 1x8 + 2 partials, 95# PS 1x10 + double drop 70#PSx5 45#PSx8
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x12, 45# 1x12, 50# 1x11, 1x8 + Dropx30#x10
Shoulders
1. Hammer Strength Shoulder Press Warmup: 45# PS 1x12; Working: 55# PS 1x12, 65# PS 1x12, 75# PS 1x9+ Dropx45#PSx8
2a. Dumbbell Lateral Raise - 30s 1x15, 35s 1x15, 40s 1x15 + double drop 25#x10 15#x8
SUPERSET WITH
2b. Reverse Pec Deck Rear Delt Fly - 185# 1x15, 200# 1x15, 215# 1x12 + double drop 155#x8 110#x6
3a. Dumbbell Front Raises - 25s 1x15, 30s 1x15, 35s 1x15 + Dropx20sx10
SUPERSET WITH
3b. Straight Bar Shoulder Width Upright Row - 70# 1x12, 80# 1x12, 90# 1x12 + dropx60#x10
Triceps
1. Straight bar cable pushdown - Warmup: 65# 1x15; Working: 100# 1x12, 110# 1x12, 115# 1x11 + double drop 85#x6 60#x8
2a. Seated Overhead Two-Handed Dumbbell extension - 30s 1x15, 35s 1x15, 40s 1x15
SUPERSET WITH
2b. Rope push down - 42.5# 1x15, 50# 1x15, 52.5# 1x12 + double drop 35#x8 25#x10
Finish: 7 pm

 

[Juicestin]

Friday June 21st
Start: 645 am did abs first
45 min treadmill - 15 mins 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 I ncline, 15 mins @ 3.4 mph and 8.5 incline

ABDOMINALS
1. Lying Machine Weighted Crunch - Bodyweight + 5# 1x25, Bodyweight + 10# 1x25, Bodyweight + 15# 2x25
2a. Bodyweight Hanging Knee Raises - 2x20, 1x25
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight + 10# 1x20, Bodyweight + 15# 1x20, Bodyweight + 20# 1x20 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 755 am

 

[Juicestin]

Saturday June 22nd
45 Min fasted treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
705 am - 750 am

BACK, TRAPS, AND BICEPS
Start: 1155 am
Back
1a. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15; Working: 75# PS 1x12, 85# PS 1x10, 95# PS 1x10, 105# PS 1x10
SUPERSET WITH
1b. Close Grip T-bar rows - Warmup: 135# 1x10; Working: 170# 1x12, 165# 1x10, 175# 1x10, 185# 1x8 + dropx90#x8
2. Assisted pull-ups - -130# 1x12, -120# 1x12, -110# 1x12 + dropx-155#x8
3a. Close grip lat pulldown - 110# 1x12, 125# 1x12, 140# 1x12 + dropx100#x7
SUPERSET WITH
3b. Plate Loaded Machine Pullovers - 50# PS 1x12, 60# PS 1x12, 70# PS 1x10 + dropx45#PSx7
Traps
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x20, 190# PS 1x15 + double drop 135#PSx12 90#PSx13
Biceps
1. Plate loaded preacher curl - Warmup: 35# 1x15; Working: 52.5# 1x12; 62.5# 1x12, 70# 1x12 + Triple Drop 50#x5 35#x6 25#x5
2a. Seated Alternating Dumbbell Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx25sx5
SUPERSET WITH
2b. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x10 + Dropx25sx6
Finish: 125 pm

 

[Juicestin]

Sunday June 23rd
OFF FROM CARDIO

THIGHS AND CALVES - QUAD FOCUS
Start: 1235 pm
1. Safety Squats - Warmup: Bar 2x12, 135# 1x10, 185# 1x10; Working: 225# 1x10, 245# 1x10, 265# 1x10, 285# 1x12
2. Quad extension - 185# 1x12, 195# 1x12, 205# 1x12, 215# 1x11 + double drop set 150#x5 105#x3
3. Hack Squats - 90# PS 1x12, 135# PS 1x12, 180# PS 1x11 + Dropx90#PSx10
4. Close Stance Leg Press - 270# PS 1x15, 315# PS 1x15, 360# PS 1x15 + 15 second rest pausex5
Calves
1a. Standing calf raises - Warmup: 170# 1x15; Working: 215# 1x15, 225# 1x15, 235# 1x15, 245# 1x12 + dropx185#x8
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 130# 1x15; Working: 170# 1x15, 185# 1x15, 195# 1x15, 205# 1x12 + double drop 160#x10 100#x15
Finish: 215 pm

 

[Juicestin]

Fifth Physique Update: Saturday June 22nd, 2019

Today’s Weight (6/22/19): 196.1#
Last Update Weight (6/15/19): 197.1#
Total Weight Change: -1.0#
Days Left to Show: 98

Another week of steady progress in the books! The scale went down by a pound and, more importantly, I’m looking leaner and harder in the progress photos. Definitely feeling like I’m in a great spot with 14 weeks left to the show. We made some more small adjustments to the diet, amounting to a 24 gram carbohydrate, 96 calorie reduction on training days and 14 gram carbohydrate, 56 calorie reduction on off days since 10 grams of carbs were taken from my Intra Shake. My Macro profile is now 4,128 cals, 80 F, 388 C, 467 P on training days and 4,052 cals, 80 F, 377 C, 459 P on off days. I’m addition, we added 15 minutes of cardio 3x a week to be performed post-workout. Progress photos are attached.

-Juicestin

 

[Juicestin]

Monday June 24th
45 Min fasted treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
7 am - 745 am

CHEST, SHOULDERS, AND TRICEPS
Start: 540 pm
Chest
1.Smith Machine Incline press - Warmup: 2.5# rotator cuff moves x 2, 25# PS 1x15, 45# PS, 1x12, 70# PS 1x10; Working: 90# PS 1x10, 100# PS 1x10, 105# PS 1x8, 107.5# PS 1x6 + double drop 70#PSx6 45#PSx8
2. Hammer strength wide grip Press - 125# PS 1x10, 140# PS 1x10, 145# PS 1x10, 150# PS 1x10 + double drop 90#PSx8 70# PSx6
3. Incline Dumbbell Fly - 45s 1x12, 50s 1x12, 55s 1x12, 60s 1x9 + double drop 40#x6 30#x6
Shoulders
1. Smith Machine Shoulder Press - Warmup: 35# PS 1x10; Working: 45# PS 1x10, 50# PS 1x8, 1x7 + double drop 35#PSx8 25#PSx10
2. Machine Lateral Raise - 90# 1x15, 100# 1x15, 110# 1x13, 120# 1x12+ double drop 90#x7 60#x10
3a. Hammer Strenth Pin Loaded Shoulder Press - 75# 1x12, 85# 1x12, 95# 1x10 + double drop 65#x6 50#x5
SUPERSET WITH
3b. Bent over Dumbbell Rear Delt Raise -
35s 1x15, 45s 1x15, 50s 1x12 + Dropx35sx8
Triceps
1. Close grip smith machine press -Warmup: 35# PS 1x10; Working: 50# PS 1x10, 60# PS 1x8, 65# PS 1x8, 70# PS 1x6 + dropx45#PSx6
2. EZ bar incline bench overhead skull crushers - 70# 1x12, 80# 1x12, 90# 1x12
1x10 + dropx70#x8
CARDIO
15 mins stairmaster - 7:30 @ level 5 and 7:30 @ level 6
Finish: 8 pm

 

[Juicestin]

Tuesday June 25th
Start: 655 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline

Abdominals
1. Lying Machine Weighted Crunch -Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x15
2a. Bodyweight Hanging Knee Raises - 2x20, 1x25
SUPERSET WITH
2b. Seated Machine Weighted Double Crunch - Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x15 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 805 am

 

[Juicestin]

Wednesday June 26th
45 min treadmill - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
725 am - 810 am

BACK, TRAPS, AND BICEPS
Start: 505 pm
1. Deadlift - Warmup: 135# 2x8, 225# 1x6, 315# 1x6; Working: 405# 1x6, 415# 1x6, 425# 1x6
2. Overhand barbell row - 205# 1x10, 235# 1x10, 255# 1x10, 275# 1x10
3. Hammer Strength Plate Loaded Low Row - 135# PS 1x12, 150# PS 1x10 160# PS 1x10 double drop 90#PSx9 70# PSx9
4. Dumbbell Row - 100s 1x10, 110s 1x10, 120# 1x10
Traps
1. Barbell Shrug - Working: 245# 1x15, 275# 1x15, 295# 1x15, 315# 1x13 + double drop 225#x12 135#x15
Biceps
1. Barbell Curl - Warmup: 45# 1x15; Working: 75# 1x12, 85# 1x12, 95# 1x12, 105# 1x12 + double drop 75#x10 45#x12
2. Uni-Lateral Dumbbell Preacher Curl - 20s 1x12, 25s 1x12, 30s 1x10, 25s 1x12 + dropx15sx13
CARDIO
15 mins stairmaster @ level 6
Finish: 725 pm

 

[Juicestin]

Thursday June 27th
45 min treadmill - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
745 am - 830 am

THIGHS AND CALVES - HAMSTRING AND GLUTE FOCUS
Start: 510 pm
HAMSTRINGS AND GLUTES
1a. Adductor - Warmup: 190# 1x15; Working: 275# 1x15, 295# 1x15, 305# 1x15 + Dropx230#x9
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x15; Working: 265# 1x15, 280# 1x15, 295# 1x15 Dropx210#x11
2. Lying Hamstring Curl - 85# 1x15, 100# 1x15, 110# 1x12, 125# 1x12 + double drop 95#x6 65#x9
3a. Romanian Deadlift - Warmup: 135# 1x10; Working: 235# 1x10, 275# 1x10, 315# 1x10
SUPERSET WITH
3b. Seated Hamstring Curl - Warmup: 70# 1x12; Working: 90# 1x13, 100# 1x11, 90# 1x12 double drop 70#x12 50#x20
4a. High and wide Leg Press - 225# PS 1x15, 270# PS 1x15, 315# PS 1x15, 360# PS 1x15
SUPERSET WITH
4b. Glute Bridge - 70# PS 1x15, 85# PS 1x15, 95# PS 1x15, 105# PS 1x15
Quadriceps
1. Quad Extension - FST 7: 150# 7x12
Calves
1. Seated Calf Raise - Warmup: 45# PS 1x15; Working: 75# PS 1x15, 85# PS 1x18, 95# PS 1x18, 105# PS 1x15 + double drop 80#PSx15 50#PSx18
2. Standing Calf Raise - 190# 1x20, 210# 1x20, 230# 1x15 + double Drop 170#x9 120#x12
Finish: 7 pm

 

[Juicestin]

Friday June 28th
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.5 mph and 8.0 incline
720 am - 805 am

CHEST, SHOULDERS, AND TRICEPS
Start: 5 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movements x 2, 50s 1x15, 65s 1x12, 80s 1x10; Working: 95s 1x10, 105s 1x10, 115s 1x10, 100s 1x10 + Dropx70sx7
2a. Hammer Strength Incline Press - 90# PS 1x10, 100# PS 1x10, 105# PS 1x10, 110# PS 1x8 & 2 partials + double drop 70#PSx6 45#PSx8
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x12, 45#
1x12, 50# 1x12, 1x8 + Dropx30#x11
Shoulders
1. Hammer Strength Shoulder Press -Warmup: 45# PS 1x12; Working: 55# PS 1x12, 65# PS 1x12, 75# PS 1x9 + Dropx45#PSx10
2a. Dumbbell Lateral Raise - 30s 1x15, 35s 1x15, 40s 1x15 + double drop 30sx8 20sx8
SUPERSET WITH
2b. Reverse Pec Deck Rear Delt Fly - 190# 1x15, 205# 1x15, 220# 1x12 + double drop 160#x8 100#x10
3a. Dumbbell Front Raises - 25s 1x15, 30s 1x15, 35s 1x15 + Dropx20sx10
SUPERSET WITH
3b. Straight Bar Shoulder Width Upright Row - 70# 1x12, 80# 1x12, 90# 1x12 + dropx60#x10
Triceps
1. Straight bar cable pushdown - Warmup: 65# 1x15; Working: 100# 1x12, 110# 1x12, 120# 1x10 + double drop 85#x8 60#x10
2a. Seated Overhead Two-Handed Dumbbell extension - 30s 1x15, 40s 1x14, 1x13
SUPERSET WITH
2b. Rope push down - 45# 1x15, 50# 1x13, 1x12 + double drop 35#x8 25#x10
CARDIO
15 min stairmaster @ level 6
Finish: 715 pm

 

[Juicestin]

Saturday June 29th
Start: 715 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline

ABDOMINALS
1. Lying Machine Weighted Crunch -Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x15
2a. Bodyweight Hanging Knee Raises - 2x20, 1x25
SUPERSET WITH
2b. Machine Weighted Double Crunch - Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x15 + double drop Bodyweight+10#x12 Bodyweightx15
Finish: 825 am

 

[Juicestin]

Sixth Physique Update: Saturday June 29th, 2019

Today’s Weight (6/29/19): 195.1#
Last Update Weight (6/22/19): 196.1#
Total Weight Change: -1.0#
Days Left to Show: 91

This week my coach and I feel was one of my best weeks of progress thus far. Although the scale only went down by a pound, we both feel there were significant improvements to my physique and I look the leanest, hardest, most defined, separated, and muscular I have so far. We both think I’ve put on a little bit of muscle as I’ve leaned out and we attribute that to a few things - I’m running the most aggressive cycle I’ve ever done, I’m consuming the highest amount of protein I ever have, and I’ve been training with a high level of intensity and focus. We agreed that it’s time to pick up the pace on the diet as I am now 3 months out of the show and decided to begin carb cycling. I’ll have 2 low days a week for now, Monday and Thursday, and high days every other day. The high days are the same macro profile and food sources as I used last week and the low days are approximately 450 calories, 85 grams of carbohydrates, and a few grams of fat and protein less then the high days. Specifically, my macro profiles are as follows:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 4,128 cals, 80 F, 388 C, 467 P
HIGH DAY TOTAL MACROS, OFF DAYS: 4,052 cals, 80 F, 377 C, 459 P
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,670 cals, 72 F, 303 C, 448 P
LOW DAY TOTAL MACROS, OFF DAYS: 3,594 cals, 72 F, 292 C, 440 P
All other aspects of the protcol, cardio, training, supps, and PEDs, will remain the same for now. Progress photos are attached.

-Juicestin

 

[chris587]

Definately a huge change and great steady progress. At first I was thinking man this guy is no where near a level to step on stage. I didnt know the amount of work and discipline you'd end up having. Good work man and wherever you place id still consider it a win just for progress made.

 

[Juicestin]

Definately a huge change and great steady progress. At first I was thinking man this guy is no where near a level to step on stage. I didnt know the amount of work and discipline you'd end up having. Good work man and wherever you place id still consider it a win just for progress made.

Thanks for the kind words brother! I definitely still got some serious work to do and progress to make in order to be stage ready and stage lean but my coach and I are confident that I’m on track to reach that level as long as I stay the course. Thanks for following along man.

 

[Juicestin]

Sunday June 30th
OFF FROM CARDIO

BACK, TRAPS, AND BICEPS
Start: 815 am
Back
1a. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15; Working: 80# PS 1x12, 90# PS 1x12, 100# PS 1x10, 105# PS 1x9 + dropx70#PSx8
SUPERSET WITH
1b. Close Grip T-bar rows - Warmup: 135# 1x10; Working: 180# 1x12, 190# 1x10, 200# 1x10, 205# 1x8 + dropx90#x8
2. Assisted pull-ups - -125# 1x12, -115# 1x12, -105# 1x12 + dropx-165#x9
3a. Close grip lat pulldown - 110# 1x12, 125# 1x12, 140# 1x12 + dropx100#x8
SUPERSET WITH
3b. Plate Loaded Machine Pullovers - 50# PS 1x12, 60# PS 1x12 70# PS 1x10 + dropx45#PSx9
Traps
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x20, 190# PS 1x15 + double drop 135#PSx12 90#PSx15
Biceps
1. Plate loaded preacher curl - Warmup: 35# 1x15; Working: 55# 1x12, 65# 1x12 72.5# 1x11 + Triple Drop 50#x6 35#x5 25#x5
2a. Seated Alternating Dumbbell Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx20sx8
SUPERSET WITH
2b. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx20sx10
Finish: 950 am

 

[Juicestin]

Monday July 1st
45 min treadmill - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline
730 am - 815 am

THIGHS AND CALVES - QUAD FOCUS
Start: 555 pm
1. Safety Squats - Warmup: Bar (65#) 2x12, 135# 1x10, 185# 1x10; Working: 235# 1x10, 255# 1x10, 275# 1x10, 295# 1x10
2. Quad extension - 190# 1x12, 200# 1x12, 210# 1x12, 220# 1x12 + double drop 145#x5 100#x4
3. Hack Squats - 90# PS 1x12, 135# PS 1x12, 180# PS 1x12 + Dropx90#PSx10
4. Close Stance Leg Press - 270# PS 1x20, 315# PS 1x20, 360# PS 1x16 + 15 second rest pausex6
Calves
1a. Standing calf raises - Warmup: 170# 1x15; Working: 220# 1x15, 230# 1x15, 240# 1x15, 250# 1x13 + dropx170#x12
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 130# 1x15; Working: 175# 1x15, 190# 1x15, 200# 1x15, 210# 1x12 + double drop 150#x10 105#x15
CARDIO
15 min stairmaster @ level 6
Finish: 745 pm