March 27th – April 2nd

Posted: March 28, 2011 in Training Logs
Tags: , , , , ,

 March 27

B/W = 138.0  

30 min’s cardio

Posing 1 hour.  Look at nutrition plan for peek week.

March 28th

 19 days out from the Natural Nationals.

B/W = 137.4

 Macro’s (adjustment) Pro = 175, Crabs = 80, Fats = 36

I didn’t plan on starting a raise in carbs but with the way weight is dropping and even with a carb raise it will. I started a raise now.

OK now on to todays W/O.

Today again a 4-2-4-1 tempo. Rest-pause threw the whole workout. 24 sets. Being a rest-pause I used lighter weights so I could hit 10 reps at the least.

  • 8 Sets of H.S. ISO Horizontal Presses
  • 8 Sets of H.S. ISO Seated Incline Presses
  • 4 Sets Extended Arm Machine Flies
  • 1 Set of E-A Machine Flys – Speed reps (40 reps)
  • 3 Sets back to 4-2-4-1 Tempo

 NO cardio

 Tonight 6 Sets Abb Crunches

March 29th

B/W = 137.2
Macro’s: Pro = 175 , Carbs = 80 , Fats = 36

Today was a rep range and squeeze 4-1-4-0 tempo work outs.

“A”

3 Sets H.S. ISO High Row (Glass grip)
3 Sets H.S. ISO Seated Rows
3 Sets H.S. ISO Low Rows
3 Sets Chest Supported “T” Bar Rows
3 Sets Db Pull Overs
3 Sets FreeMotion Lat Pull Downs

“B”

3 Sets High Pulley Stiff Arm Pull Downs
3 Sets Pro Grip Lat Pull Downs to front
3 Sets Pro Grip Lat Pull Downs to back of neck.

March 30th

B/W = 137.0

36  total sets today.  Arms, Delts and Abbs

“A”

  • 5 Sets of Db Seated Curls Super Set with Db Flies ( 10 total sets)
  • 5 Sets of Rope Tri Press Downs
  • 4 Sets of Laying Bi Curl Downs Super Set with Laying Tri Press Outs (8 total sets)
  • 3 Sets of Single Arm Preachier Machine Curls for saturation.

 “B”

  •  3 Sets of Cable Curls Super Set with Tri Reverse Grip Flat Bar Press Downs (total 6 sets)
  • 4 Sets weighted Abb Crunches.

 1 hour posing

March 31st

Off everything today.  Re-feed,  show day prep testing,  posing on and off all day.   See “Thoughts Today”  later today,  see my thoughts on todays testing.

April 1st

    B/W = 137.8 (day after re-feed and test)

Macro’s today:  Pro= 175 , Carb’s = 70 , Fats = 36

 30 mins cardio.

April 2nd

 B/W= 137.2

 Did chest today. Held off on cardio.

 20 Sets today for “A” workout.

  •  12 Sets of H.S. ISO Incline Press
  • 4 Sets of Cable Cross Over Flies
  • 4 Sets of Decline Bb Presses.

 “B” workout

  •  6 Sets Abb Crunches.

 And 30 min’s of posing.

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