First Bodybuilding Contest Prep Log

[Juicestin]

Monday July 22nd
45 Min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
730 am - 815 am

CHEST, SHOULDERS, AND TRICEPS
Start: 530 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movementsx2, 55s 1x15, 70s 1x12, 85s 1x10; Working Sets: 100s 1x10, 110s 1x10, 120s 1x7
2a. Lying Plate Loaded Incline Press - 55# PS 1x12, 65# PS 1x10, 70# 1x8 + Dropx50#x6
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x15, 45# 1x13, 50# 1x10 + Dropx35#x11
3a. Hammer Strength Incline Press - 80# PS 1x12, 85# PS 1x8, 75# PS 1x8
SUPERSET WITH
3b. Flat Dumbbell Fly - 50s 1x10, 45s 1x12, 1x8 + double drop 35sx8 25sx10
Shoulders
1. Hammer Strength Shoulder Press - Warmup: 45# PS 1x10; Working: 50# PS 1x10, 55# PS 1x9, 60# PS 1x8, 50# 1x12 + 2 15 rest pausesx5, 4
2a. EZ Bar Cable Front Raise - 30# 1x15, 35# 1x15, 40# 1x12 + double drop 25#x7 15#x10
SUPERSET WITH
2b. Rear Delt High Rope Pull - 47.5# 1x15, 55# 1x15, 62.5# 1x15 + double drop 42.5#x10 30#x10
3. Unilateral Cable Lateral Raise - 10# 3x12, 1x12 + dropx5#x10
Triceps
1a. Rope push down - Warmup: 35# 1x12; Working: 50# 1x12, 57.5# 1x12, 62.5# 1x10 + 2 partials
SUPERSET WITH
1b. Underhand EZ Bar Pulldown - Warmup: 42.5# 1x15; Working: 57.5# 1x15, 62.5# 1x13, 65# 1x12 + 2 partials
2a. Overhead EZ Bar Seated Cable Extension - 50# 1x12, 60# 1x12, 65# 1x11 + dropx45#x7
SUPERSET WITH
2b. Dip/Pressdown Machine - 210# 1x12, 225# 1x12, 240# 1x10 + dropx165#x10
CARDIO
15 Min stairmaster @ level 6
Finish: 750 pm

 

[Juicestin]

Tuesday July 23rd
45 Min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
725 am - 810 am

BACK, TRAPS, AND BICEPS
Start: 510 pm
Back
1. Hammer Strength Plate Loaded Lat pulldown with hammer grip - Warmup: 45# PS 1x15, 65# PS 1x12; Working: 80# PS 1x12, 90# PS 1x12, 100# PS 1x10, 105# PS 1x10 + 2 15 second rest pausesx2, 2
2a. Close Grip T-bar rows - 185# 1x10, 210# 1x10, 230# 1x10
SUPERSET WITH
2b. Straight Arm Pulldown - 47.5# 1x15, 57.5# 1x15, 65# 1x12 + double drop 50#x6 35#x10
3a. MAG Close grip lat pulldown - 110# 1x12, 120# 1x12, 130# 1x12 + dropx85#x8
SUPERSET WITH
3b. Hammer Strength Plate Loaded Low Row - 115# PS 1x10, 90# PS 1x12, 1x12
Traps
1a. Smith Machine Shrug - 100# PS 1x20, 115# PS 1x20, 125# PS 1x20, 135# 1x16 + double drop 90#PSx13 70#PSx15
SUPERSET WITH
1b. Bent over Dumbbell Shrug - 45s 1x15, 55s 1x15, 60s 1x15, 65s 1x12
Biceps
1a. Alternating Dumbbell Curl - Warmup: 25s 1x12; Working: 35s 1x12, 40s 1x12, 45s 1x10 + Dropx25sx6
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12, 60# 1x10 + dropx40#x10
2a. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx20sx8
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 50# 1x15 + dropx30#x12
CARDIO
15 mins stairmaster @ level 6
Finish: 710 pm

 

[Juicestin]

Wednesday July 24th
Start: 710 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

Abdominals
1. Lying Machine Weighted Crunch Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x16
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: 815 am

 

[LvnDead]

Ninth Physique Update: Saturday July 20th, 2019

Today’s Weight (7/20/19): 184.9#
Last Update Weight (7/13/19): 188.4#
Total Weight Change: -3.5#
Days Left to Show: 70

This update marks 10 weeks out from show day - I can’t believe how quickly the time has gone by and that I’ve reached the halfway point of my prep! The scale went down 3.5# this week, my physique took another stride forward in leanness, hardness, detail, and separation, and another week of total adherence to all aspects of the protocol paid dividends. There was a lot to address and a lot of adjustments made for this week’s update so hopefully I’ve covered everything:
We made reductions to the diet even though weight loss has been rapid since we want to end ure progress doesn’t stall. If it continues at this pace we will add food back in starting 8 weeks out until 6 weeks out then go back to a more intense dieting protocol for the final 6 weeks. We’re beginning to remove shakes in favor of Whole Foods so the majority of protein and carb powders were removed. The schedule remained the same - low days are Sunday, Monday, and Thursday and high days are still Tuesday, Wednesday, Friday, and Saturday - but my macro profiles changed and are as follows with alterations in parentheses:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 3,756 cals, 78 F, 349 C, 418 P (-372 cals, 2 F, 39 C, 41 P)
HIGH DAY TOTAL MACROS, OFF DAYS: 3,720 cals, 78 F, 349 C, 410 P (-332 cals, 2 F, 28 C, 49 P)
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,140 cals, 68 F, 238 C, 394 P (-530 cals, 4 F, 65 C, 54 P)
LOW DAY TOTAL MACROS, OFF DAYS: 3,108 cals, 68 F, 237 C, 386 P (-486 cals, 4 F, 55 C, 54 P)
We swapped out my low day for a refeed day on Sunday to give the metabolism a shock. I have been getting a burger, fries, and dessert to share with my girl for a cheat meal once a week but this is the first full refeed day. We did pancakes and syrup with an egg and egg white scramble with ketchup for breakfast, added extra rice and chicken to my pre-workout meal, added 25 g carbs to my post workout shake, had a cheeseburger and fries from five guys for the post workout meal, had extra rice and avocado in meal 5, and had a big bowl of oatmeal, peanut butter, with another egg and egg white scramble with ketchup for meal 6. I was happy as a pig in shit!
Major changes were made to the PED protocol. NPP and TBol were removed - my last shot of NPP was Thursday 7/18 and my last capsule of TBol is Tuesday 7/23. Trenbolone Acetate, Drostanolone Propionate, and Methenolone Enanthate were all added in with the first shot on Saturday 7/20. Clenbuterol is being raised from 37.5 mcg to 50 mcg daily. Testosterone Cypionate, Equipoise, Aromasin, and Growth Hormone remained the same. The tentative PED protocol for the next 2 weeks is:
10 - 8 WEEKS OUT
1000mg Test Cyp PW (250mg M, W, Th, Sa)
800 mg Equipoise PW (200mg M, W, Th, Sa)
400 mg Tren Ace PW (100mg M, W, Th, Sa)
400 mg Masteron PW (100mg M, W, Th, Sa)
300 mg Primobolan PW (75mg M, W, Th, Sa)
4 iu GH ED (2 iu upon waking, 2 iu pre-workout)
50 mcg Clenbuterol ED (25 mcg upon waking and 25 mcg with meal 3)
12.5 mg Aromasin EOD
An issue we faced this week was a sudden and steep decline in strength. I had been maintaining and even increasing my strength on some lifts thus far but around the halfway point of all my workouts this week my strength would dip significantly. This is to be expected but we don’t want it to be too dramatic and/or start a consistent downward trend in strength as it could be a sign that we’re losing muscle tissue. If the trend continues for another week or 2 despite the PED changes and refeed day then we’ll address it with adjustments to the training protocol.

Progress photos are attached.

-Juicestin

On track and looking good man!

 

[Juicestin]

%%%

On track and looking good man!

Thanks for the words of encouragement brother! My coach and I are very pleased with my current condition. We’re looking forward to bringing an inside out peeled package to the stage.

 

[Btcowboy]

%%%
Thanks for the words of encouragement brother! My coach and I are very pleased with my current condition. We’re looking forward to bringing an inside out peeled package to the stage.

Definately well done, great job sticking with it. You can definitely see the changes

 

[LvnDead]

%%%
Thanks for the words of encouragement brother! My coach and I are very pleased with my current condition. We’re looking forward to bringing an inside out peeled package to the stage.

Only way to show up man! Why go through all the hard work and spend all the money to not come in at the best of your condition. Never got the guys that still look 6+ weeks out and get up there. You are already in better condition than a lot of guys that do local/state level shows IMO.

 

[Juicestin]

Definately well done, great job sticking with it. You can definitely see the changes

Thanks for the kind words man!! Consistency is definitely the biggest key to success in bodybuilding in my experience, albeit rather limited experience lol, thus far. I appreciate you following along brother!

 

[Juicestin]

Only way to show up man! Why go through all the hard work and spend all the money to not come in at the best of your condition. Never got the guys that still look 6+ weeks out and get up there. You are already in better condition than a lot of guys that do local/state level shows IMO.

I could not agree with you more. I mean, really, if you’re gonna do a show how do you NOT go all in, especially when you know that you’re going to be on a stage in your underwear flexing in front of a bunch of random people and judges whose sole purpose is to criticize your physique lol.
Thanks man! Honestly my coach is telling me the same thing - that I’m already more conditioned than most competitors will be at the show I’m competing in. But we’re not going to compete against the other competitors we’re gonna compete against me and just come in as peeled, dry, hard, and detailed as I possibly can. Thanks again for the support and for following along - it helps a lot having you guys post up encouragement and support. It’s truly appreciated!

 

[Juicestin]

Thursday July 25th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
725 am - 810 am

THIGHS AND CALVES - QUADRICEP FOCUS
Start: 540 pm
Quadriceps
1. Quad extension - Warmup: 100# 1x15, 150# 1x12; Working: 200# 1x12, 210# 1x12, 220# 1x12, 230# 1x12 + double drop set 140#x7 95#x8
2a.. Hack Squats - 105# PS 1x12, 150# PS 1x12, 195# PS 1x12 + Dropx105#PSx8
SUPERSET WITH
2b. Walking Lunges w/ straight bar on back - Bar+10# 1x10, Bar+30# 1x10, Bar+50# 1x10 + dropxbodyweightx5
3. Safety Bar - Warmup: Bar 1x12, 155# 1x10; Working: 175# 1x10, 190# 1x9, 155# 1x12
4. Close Stance Leg Press - 180# PS 1x20, 225# PS 1x20, 270# PS 1x17 + 2 15 second rest pausesx5, 5
Calves
1a. Leg press Calf Raise - Warmup: 135# PS 1x15; Working: 180# PS 1x20, 225# PS 1x20, 270# PS 1x20, 315# PS 1x16 + 5 partials
SUPERSET WITH
1b. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x12, 80# PS 1x15
85# PS 1x15, 90# PS 1x15 + dropx60#PSx10
2. Standing calf raise - 180# 1x20, 200# 1x15, 220# 1x15 + double drop 140#x10 100#x10
Finish: 720 pm

 

[Juicestin]

Friday July 26th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
635 am - 720 am

CHEST, SHOULDERS, AND TRICEPS
Start: 510 pm
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, 95# PS 1x8, 100# PS 1x8, 105# PS
1x5 + 2 15 second rest pausesx1, 1
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 65s 1x10 + double drop 40#x8 30#x8
3a. Hammer strength pin Loaded seated Press - 150# 1x10, 160# 1x9, 140# 1x8 + 3 partials
SUPERSET WITH
3b. Pec Deck Fly - 110# 1x15, 120# 1x15, 130# 1x10 + double drop 90#x10 60#x13
Shoulders
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 30s 1x10 + 3 partials
2. Seated Barbell Shoulder Press - Warmup: 45# 1x12, 65# 1x10; Working: 85# 1x10, 95# 1x10, 100# 1x9 + 2 15 second rest pausesx4, 3
3a. Hammer Strenth Pin Loaded Shoulder Press - 75# 1x12, 85# 1x11, 95# 1x12 + double drop 65#x6 40#x6
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 195# 1x15, 210# 1x15, 225# 1x13 + double drop 165#x10 105#x10
Triceps
1. V Bar Pressdown - Warmup: 50# 1x12; Working: 80# 1x12, 85# 1x12, 90# 1x12 + double drop 60#x10 40#x9
2a. Close grip smith machine press - 50# PS 1x10, 60# PS 1x8, 65# PS 1x6 + 15 second rest pausex1
SUPERSET WITH
2b. EZ bar lying skull crushers - 50# 1x12, 60# 1x10, 1x8 + dropx40#x6
CARDIO
15 min stairmaster @ level 6
Finish: 730 pm

 

[Juicestin]

Saturday July 27th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
605 am - 650 am

BACK, TRAPS, AND BICEPS
Start: 230 pm
Back
1. Wide Grip Lat Pulldown - Warmup: 75# 1x15, 110# 1x12; Working: 150# 1x12, 170# 1x12, 190# 1x10 + double drop 130#x8 95#x8
2. Underhand barbell row - 185# 1x10, 195# 1x10, 205# 1x10, 215# 1x10
3a. Close grip cable Low Row - 180# 1x15, 200# 1x15, 220# 1x12 + dropx140#x8
SUPERSET WITH
3b. Overhand chest supported Row - 70# 1x10, 80# 1x10, 85# 1x8 + dropx45#x8
4. Deadlift - Warmup: 135# 1x10, 225# 1x8; Working: 315# 1x6, 335# 1x6, 355# 1x9
Traps
1. Plate Loaded Machine Shrug - 135# PS
1x20, 160# PS 1x20, 180# PS 1x18, 190# PS 1x15 + double drop 135#PSx12 90#PSx15
Biceps
1. EZ Bar Close Grip Curl - Warmup: 60# 1x12; Working: 80# 1x12, 100# 1x12, 110# 1x12 + 2 15 second rest pausesx3, 3
2a. EZ Bar Preacher Curl - 40# 1x15, 50# 1x13, 60# 1x10 + 3 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 40# 1x12, 47.5# 1x12, 52.5# 1x10 + double drop 30#x8 20#x8
Finish: 430 pm

 

[Juicestin]

Tenth Physique Update: Saturday July 27th, 2019

Last Update Weight (7/20/19): 184.9#
Today’s Weight (7/27/19): 183.9#
Total Weight Change: -1.0#
Days Left to Show: 63 Days

Wow time really flies!! I can’t believe I’m just 9 weeks out from my show. This has already been one of the most challenging but rewarding endeavors I’ve taken on in my life thus far and I can’t wait to see the final result!
We had another solid week of progress. The scale went down a pound and my physique took another substantial stride in the right direction. My coach and I feel that the Tren, Primobolan, and Masteron have already had a marked effect on my physique and are beginning to provide that dry, hard, vascular, and full look they are renowned for bringing to a lean physique.
We faced a few obstacles this week. First, my sleep quality took a turn for the worst and I’ve only been getting 4 - 5 hours of straight sleep a night followed by another 3 hours of interrupted sleep where I wake up what seems like every few minutes. Also, I had a couple tweaks in the gym - a muscle pull in my right serratus/intercostal area leg pressing and a low back spasm that has left me sore. In addition, I had my first really bad shot of the prep in my right shoulder that left the area bruised, red, and inflamed (it appears washed out and watery in my progress photos). I’ve been taking as little Advil as possible to keep the pain and inflammation in these areas at a level that allows me to continue training without reducing the intensity whatsoever - now is NOT THE TIME where I can ease off the pedal and as long as I can tolerate the pain I’m going to keep training at my normal volume and intensity. Finally, keeping my strength up has been a serious challenge, however, with the addition of Tren, Primo, and Masteron (mostly the Tren lol), I’ve been able to regain most of the strength I lost over the past week although I still start to take a dip in strength at the tail end of my workouts. None of these challenges were things I didn’t expect to confront but I want to share all the good and bad experiences in my prep to give others who are considering competing for their first time some insight on what they can expect.
Now on to the positives. I had another week of complete adherence to the protocol. The daily posing practice and weekly posing tutorials are really paying off IMO and I feel I’m beginning to present my physique in a more favorable and professional manner. We made NO adjustments to any aspect of the protocol since we feel we are ahead of schedule and things are progressing exactly as we want them to. And finally, the best part of the week was my coach telling me he wanted me to “really enjoy” a cheat meal today in place of my normal post workout meal (beef, potato, and broccoli). So, after much consideration, my girl and I headed to Five Guys where I had a bacon cheeseburger, regular fries, and a few peanuts followed by a stop at Cold Stone for a “Gotta Have It” fat free vanilla frozen yogurt with cookie dough topping. IT WAS GLORIOUS lolol!!!
Finally, I want to mention something I haven’t yet but is probably pertinent information: my progress photos are ALWAYS taken upon waking in a fasted state. This is done to eliminate as many variables as possible and provide my coach with a look at my physique in the same state at about the same time every week. With that said, progress photos are attached.

-Juicestin

 

[Oregongearhead]

Tenth Physique Update: Saturday July 27th, 2019

Last Update Weight (7/20/19): 184.9#
Today’s Weight (7/27/19): 183.9#
Total Weight Change: -1.0#
Days Left to Show: 63 Days

Wow time really flies!! I can’t believe I’m just 9 weeks out from my show. This has already been one of the most challenging but rewarding endeavors I’ve taken on in my life thus far and I can’t wait to see the final result!
We had another solid week of progress. The scale went down a pound and my physique took another substantial stride in the right direction. My coach and I feel that the Tren, Primobolan, and Masteron have already had a marked effect on my physique and are beginning to provide that dry, hard, vascular, and full look they are renowned for bringing to a lean physique.
We faced a few obstacles this week. First, my sleep quality took a turn for the worst and I’ve only been getting 4 - 5 hours of straight sleep a night followed by another 3 hours of interrupted sleep where I wake up what seems like every few minutes. Also, I had a couple tweaks in the gym - a muscle pull in my right serratus/intercostal area leg pressing and a low back spasm that has left me sore. In addition, I had my first really bad shot of the prep in my right shoulder that left the area bruised, red, and inflamed (it appears washed out and watery in my progress photos). I’ve been taking as little Advil as possible to keep the pain and inflammation in these areas at a level that allows me to continue training without reducing the intensity whatsoever - now is NOT THE TIME where I can ease off the pedal and as long as I can tolerate the pain I’m going to keep training at my normal volume and intensity. Finally, keeping my strength up has been a serious challenge, however, with the addition of Tren, Primo, and Masteron (mostly the Tren lol), I’ve been able to regain most of the strength I lost over the past week although I still start to take a dip in strength at the tail end of my workouts. None of these challenges were things I didn’t expect to confront but I want to share all the good and bad experiences in my prep to give others who are considering competing for their first time some insight on what they can expect.
Now on to the positives. I had another week of complete adherence to the protocol. The daily posing practice and weekly posing tutorials are really paying off IMO and I feel I’m beginning to present my physique in a more favorable and professional manner. We made NO adjustments to any aspect of the protocol since we feel we are ahead of schedule and things are progressing exactly as we want them to. And finally, the best part of the week was my coach telling me he wanted me to “really enjoy” a cheat meal today in place of my normal post workout meal (beef, potato, and broccoli). So, after much consideration, my girl and I headed to Five Guys where I had a bacon cheeseburger, regular fries, and a few peanuts followed by a stop at Cold Stone for a “Gotta Have It” fat free vanilla frozen yogurt with cookie dough topping. IT WAS GLORIOUS lolol!!!
Finally, I want to mention something I haven’t yet but is probably pertinent information: my progress photos are ALWAYS taken upon waking in a fasted state. This is done to eliminate as many variables as possible and provide my coach with a look at my physique in the same state at about the same time every week. With that said, progress photos are attached.

-Juicestin

Good job getting cut @Juicestin , your doing it without losing much muscle , thats the hard part . Kudo's to your coach too , he did it right . Good luck in competition ! ~Ogh

 

[Juicestin]

Good job getting cut @Juicestin , your doing it without losing much muscle , thats the hard part . Kudo's to your coach too , he did it right . Good luck in competition ! ~Ogh

Thanks for the support brother! My coach has done a phenomenal job with my prep thus far and we work really well together. Thanks man - I can’t wait to present all the hard work we’ve put in on show day!!

 

[Juicestin]

Sunday July 28th
Start: 630 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

Abdominals
1. Lying Machine Weighted Crunch - Bodyweight: 4x25
2a. Hanging Knee Raises - 3x20
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight+10# 1x15, 2x20
Finish: 750 am

 

[Whoremoans]

I just went through your log from start to finish and I gotta say, very impressive man. Your consistency and dedication is very admirable, especially considering how you’re relatively new to all this. Your progress has been awesome. Your before pictures compared to now are night and day. Honestly way better than I would have imagined after seeing your before, not that you looked bad, but now you’re looking amazing. Gonna follow along from here, keep up the great work.

 

[Juicestin]

I just went through your log from start to finish and I gotta say, very impressive man. Your consistency and dedication is very admirable, especially considering how you’re relatively new to all this. Your progress has been awesome. Your before pictures compared to now are night and day. Honestly way better than I would have imagined after seeing your before, not that you looked bad, but now you’re looking amazing. Gonna follow along from here, keep up the great work.

That’s awesome man and I’m glad it was a good enough read for you to make it from beginning to end! Thank you so much for all the support and encouragement - every message I get rooting me on is truly appreciated and extremely helpful especially as the preparation gets tougher. I’m glad you’ll be following along from here on and I look forward to hearing your input as my prep continues. If you have any suggestions on improving the log or have specific topics you’d want to see or hear about please feel free to ask - I hope to make this log as interesting and helpful to as many MESO members as I can!

-Juicestin

 

[Juicestin]

Monday July 29th
45 min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
740 am - 825 am

THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 505 pm
Hamstrings and Glutes
1a. Adductor - Warmup: 190# 1x20; Working: 275# 1x20, 290# 1x20, 305# 1x20 + Dropx215#x12
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x20; Working: 260# 1x20, 270# 1x20, 280# 1x15 Dropx205#x15
2. Lying Hamstring Curl - 100# 1x15, 115# 1x15, 125# 1x12, 135# 1x12 + double drop 95#x8 65#x8
3a. High and wide Leg Press - 270# PS 1x20, 315# PS, 1x20, 360# PS 1x20 + 15 second rest pausex4
SUPERSET WITH
3b. Seated Hamstring Curl - 95# 1x12, 105# 1x12, 115# 1x10 + double drop 80#x12 65#x15
4a. Dumbbell Romanian Deadlift - 90s 1x10, 100s 1x10, 110s 1x10
SUPERSET WITH
4b. Glute Bridge - 100# PS 1x15, 110# PS 1x15, 120# PS 1x15 + dropx70#PSx10
Quadriceps
1. Quad Extension - FST 7: 170# 7x12
Calves
1a. Standing calf raises - Warmup: 170# 1x15; Working: 190# 1x15, 200# 1x15, 210# 1x15, 220# 1x15 + double drop 160#x8 120#x8
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 125# 1x15; Working: 140# 1x15, 155# 1x15, 170# 1x15, 185# 1x15 + double drop 155#x10 110#x15
Cardio
15 min stairmaster @ level 6
Finish: 7 pm

 

[Brandaddy]

Another late to the party person. Lol. Looks like you're doing really great at cutting up while maintaining your muscle mass. Keep pushing man