JOURNAL: Road to the Western Regionals '05

this week I will be adding a morning cardio session before work about 5:30 AM.

shoot me now

BW
 
mon 8/29


diet: same
supps: same
gear: gh, clen, prop , tren , t3

training:

6:00 AM - Cardio on treadmill 8% incline at 3.0 mph


7:00 PM -

chest, bis, abs, posing

chest:

inc DB press: 70x15, 90x12, 105x10, 115x9
hammer press: 140x15, 240x12, 270x10
xovers: 50x15, 60x12, 70x10
lower xovers: 30x12, 30x12

bis:

cable curls: 50x15, 60x12
inc db curl: 30x12, 30x12
ez preacher: 85x10 superset with db hammer 45x8 (2 sets)

abs: cable crunch superset with hanging knee raise (3 setsx12 each)

10 min posing

BW
 
Tue 8/30

diet: same
supps: same
gear: GH , clen , t3 , dbol

training: quads, hams, calves

quads:

extensions: warm up 100 x 20
hack squat: 4 platesx12, 6 platesx10, 8 platesx10, 10 platesx9
press: 16 platesx12, 22 platesx12, 24 platesx12, 26 platesx8 (wanted more weight, but didn't have wraps)
db walking lunges: 4 sets back to back....65 lb dbs x 14 steps per set

hams:

lying leg curls: 170x12, 190x12, 210x10
smith stiffies: 135x12, 185x12
seated leg curls superset with extensions: 2 sets to fail - 190 lbs on curl and 110 lbs on ext....and 210 lbs curl and 110 lbs ext.

calves:

seated raise: 4 plates x 2 sets to fail (12-15 reps)
calf press: 8 plates x 2 sets to fail (12-15 reps)


This was my best workout so far....I actually feel a slight pull in my glute! yeah, must be doin something right! And the gear is kicking in good now....just wait until 9 weeks out gear starts...

BW
 
wed 8/31

diet: same
supps: same
gear: prop , tren , dbol , gh , clen , t3

training: cardio only: 20min on stair mill and 25min on inc. treadmill 8% @ 3.3mph

feeling short tempered :devil1:

but the results are keeping me positive and focused.

BW
 
got to love the short temper...it's got me out of 2 relationships lol..
 
Is there a reason why you do cardio before weights? I always thought it was the other way around?
 
I start this next week, 10 weeks out:



Monday

Cardio 40 min AM
Abs-Calves AM

Chest PM
Cardio 30 min PM

Tuesday

Quads - Hams - Glutes PM

Wednesday

Cardio 40 min AM
Abs 12 sets AM

Back ? Rear Delts PM

Thursday

Cardio 40 min AM
Glutes 8 sets AM

Delts - Traps PM
Cardio 30 min PM

Friday

Cardio 40 min AM
Abs-Calves AM

Biceps ? Triceps PM

Saturday

Cardio 40 min AM
Glutes 8 sets AM
 
thur 9/1

diet: same
supps: same
gear: cyp, gh, clen, t3

training: back, rear delts, cardio

back:

wide pull downs: 120x15, 170x12, 195x12, 225x10
rack deads: 225x10, 405x8, 495x6 (no belt)
t bar row: 3platesx12, 4platesx12, 5platesx10
seated cable row: 180x12, 200x12, 220x10

rear delts:

bent db raise: 30x12, 30x12, 30x12
bent cable raise: 25x12, 25x12, 25x12

lower back:

hyperextentions: 4 sets x 20 each no weight...ouch

cardio: 30 min on inc. treadmill @ 7% - 3.2mph
10 min posing

hurting today...sore everywhere...

BW
 
fri 9/2

diet: same
supps: same
gear: prop, tren, gh, clen, t3

training: delts, bis, abs, posing

delts:

one arm db side raise: 30x15, 35x15, 40x12, 45x12
db press: 80x15, 100x12, 110x10
cable side raise: 25x15, 30x15
smith press: 225x12, 275x10

bis:

alt. db curls: 35x12, 45x12, 55x10
bb preacher: 90x12, 110x12, 110x10
hammer db superset w/ db preacher: 2 sets to fail...both w/ 45 lb db

abs:

cable crunch superset w/ hanging knee raise, 3 sets x 15 each.

10 min posing.

veins coming out nicely in arms, chest, abs, and legs....front side conditioning definitely coming if first....back will come later...

BW
 
sat 9/3

diet: same
supps: same
gear: gh, clen, t3

training: traps, tris, calves, glutes, cardio

traps:

bb shrugs: 135x15, 225x15, 315x12, 405x12

tris:

rope pushdown: 50x20, 60x15, 70x12
lying cambered bar extensions: 80x15, 100x12, 100x12 drop to 80x6
pushdown superset with machine dips: 3 sets to fail on both back to back very little rest in between...wow what a pump

calves:

seated calf raise: 90x15, 140x15, 140x15, 140x12
standing calf raise: 40x20, 60x15, big set without rest: 40x12, 80x10, 120x8, 80x10, 40xfail...fell down. lol

glutes:

machine kick backs: 4 sets x 15 good squeeze

cardio:

10 min. stair mill level 5
20 min. inc treadmill 8% x 3.2 mph

spent!
 
sun 9/4

diet: same except for a cheat meal tonight!! woohoo!! pizza and icecream
supps: same
gear: clen , t3 , cyp

training: off, rest day

weigh in day and picture day

weight: 230 lbs even.

pics...damn I hate taking pics...I swear I look better than this...I promise!

BW
 
Should I start singing the I want to be like "BigWill" song now, or later lol
 
Dude you look awesome ;) Pics do take away from a physique, I can only imagine seeing your big ass in the gym.....lol.

How often do you train glutes? Do you train them only during precontest? We dont have a glute machine where i train so I gotta do them on the stairstepper or treadmill. Its hard as hell training them like that year around....lol
 
mpresiv said:
Dude you look awesome ;) Pics do take away from a physique, I can only imagine seeing your big ass in the gym.....lol.

How often do you train glutes? Do you train them only during precontest? We dont have a glute machine where i train so I gotta do them on the stairstepper or treadmill. Its hard as hell training them like that year around....lol
Click to expand...

I've only begun training glutes this precontest. I start training them 3x a week starting this week. You can do sumo db squat for glutes and just old fashion glute squeezes 40 reps per set.

This is only a precontest thing for me.

BW
 
just some misc pics I took today

last night was my cheat meal...pizza and ice cream....damn it was great.

BW
 
You must log in or register to reply here.

New Posts

Trending

Back
Top