Posts Tagged ‘wheelchairbodybuilding’

Over all (Pro and Amateur) CAREER PLACINGS  50%, if I entered a show, I  placed 1st in my class.

(This is not bragging, just statistic facts)

 16 Shows:

  1st= 8 ,  2nd= 4 ,  3rd= 3

ONLY: 1 out of the 16 shows didn’t place in top 3.  That was my messing up with my peek week.

WNBF PRO

2013  Tournament of Champions, WNBF PRO Drug Free Wheelchair

Columbus, Ohio.

Prize money by All American EFX:

$1000.00 for 1st ————- I took 1st.

$300.00 for second

$200.00 for third

RETIRED

INBF

Pre Chair:

  • 1999 Midwest Championship. I placed 3rd in the Novice Class
  • 2000 Great Lakes Pro-Qualifier I took 3rd place in the Light Weight Open Class
  • 2000 North East Championships 1st in Open Light Weight Open Class
  • 2000 Midwest Championships 1st Open Light Weight Open Class
  • 2001 Great Lakes Pro-Qualifier2nd Open Light Weight Open Class
  • 2001 WI State Championships 2nd Open Light Weight Open Class
  • 2002 Wisconsin State Championships 1st place Open Light Weight Class
  • 2002 Great Lakes Pro-Qualifier 2nd place Open Class Light Weight Class
  • 2003 Great Lakes Pro-Qualifier 3rd place Open Light Weight Class
  • 2004 Great Lakes Pro-Qualifier2nd place Open Light Weight Class

There was another INBF show in the early 2000’s in there, I totally blew coming in and didn’t place.

11 Shows, Placings in class:  3 =  1st’s , 4 = 2nd’s, 3= 3rd’s.

Post Wheelchair:

(The first 3 shows I did, wheelchair was 1 class, like a “Over All” , but w/c  couldn’t do the shows “Over all” for a card and the w/c “over all” win didn’t give out a Pro card)

  • 2010 INBF US Central Championships 1st Place Wheelchair Class
  • 2010 INBF WI State Championships 1st Place Wheelchair Class
  • 2010 NANBF Mr. Natural Minnesota Physically Challenged 1st Place
  • 2011 INBF Buckeye Classics- Natural Wheelchair Nationals/Pro Qualifier 1st Place (won WNBF Pro card)   (1st Wheelchair Pro in WNBF history)

4  Shows, Placing in class: 4= 1st’s

Amateur CAREER  PLACINGS  46.66%, if I entered a show, I place 1st in my class.

(This is not bragging, just statistic facts)

 15 Shows:

  1st= 7 ,  2nd= 4 ,  3rd= 3

ONLY: 1 out of the 15 shows didn’t place in top 3.  

Aug 24th
Home morning Delt workout:
Cable side Delt raises
• 4 sets
Supported Bent Over Rear Delt Cable Raises
• 4 sets
Upright Front Cable Rows
• 6 sets
Daily set total = 14

Aug 25th


“V” Handle Lat Pull Downs
• 4 sets
“V” Handle Low Rows
• 4 sets
Pro Grip Lat pull Downs
• 3 sets
“V” Handle Cable Curls
• 6 sets
Daily total sets = 17

26th OFF

Aug 27th

Bb Flat Presses
• 11 sets
“V” Handle Tri Press Downs
• 4 sets
“V” Handle Reverse Grip Tri Press Downs
• 4 sets
Bb Flat Press S.S. Reverse grip Tri press Downs with “V” Handle
• 5 Super Sets (10 single sets)
Daily sets total = 24 (29 singles)

28th OFF

July 15th

 Morning:

FreeMotion Lat Pull downs, very slow and controlled

  • 100 x 10
  • 140 x 10
  • 140 x 10

 H.S. ISO High Rows

  • 184 x 10
  • 184 x 15
  • 274 x 10
  • 364 x 10
  • 414 x 6
  • 184 x sat set

 H.S. ISO Seated Rows, seat all way up and Palm down Grip

  • 204 x 15
  • 294 x 10
  • 384 x 10
  • 204 x sat set

 Tri Press Downs, Reverse Grip Flat bar

  • 90 x w/up
  • 110 x 15
  • 130 x 10
  • 150 x 10
  • 170 x 8
  • 80 x sat set

Tri Press Downs, Overhand, Flat bar

  • 100 x 10
  • 120 x 10
  • 150 x 10
  • 190 x 9
  • 80 x sat set

 Afternoon:

Had a scare.  On both legs just above the outer ankle bone I had lumps about the diameter of a quarter, standing up 1/2” high.  As my heart rate went up they would swell and my feet hurt a lot – lot more than normal.  So went to Doc. (missed night workout at this point).   

Findings:

He knocked me to 1 workout a day for a little to let CNS get a break. (foot pain) So no night w/o today.  W/O’s will bounce between day with Jer or Lance or a  night with Tammy.

  Legs have large weak area’s in some veins (what’s the odds of same place both legs, AKA-Varicose veins).  So I have to ware Compression socks or wrap them.

 Today also is the start of my cutting for Sep. 24th Guest Posing at the 2011 INBF Cardinal Classics.

 

July 14th  

 Morning:

Bb  Flat press

  • 230 x 2

 High Pulley Ab Crunches

  • 3 sets, as many as I could do.

 Low Pulley Flat Bar Bi Curls

  • 3 sets

 Afternoon:

Tri Press Downs Super Set with Low Pulley Curls

  • 7 Super Sets

 Night:

Bb Flat Press

  • 240 x 1
  • 250 x 1 with a lift off

July 13th

Morning:
Db Front raises
• Palm Down with a 2 sec hold on top
1. 30’s x 10
2. 30’s x 10
• Palm Up with a 2 sec hold at top
1. 30’s x 8
2. 30’s x 6

Db Shoulder Presses
• 50’s x 10
• 50’s x 10
• 50’s x 10
• 35’s x sat set

Machine Side Delt Raises, single arm
• 70 x 13/13
• 85 x 10/10
• 100 x 10/10
• 120 x 10/10
• 135 x 10/10
• 165 x 10/10
• 210 x 2, ½ reps
• 70 for sat. = Both arms, 2 reps with last rep a 5 sec static hold, 3 reps with last a 5 sec. s.h. , 4 reps with last a 5 sec. s.h. , 5 reps with last rep a 60 sec s.h.

H.S. ISO Low Row Shrugs.
• 196 x 15
• 196 x 20
• 196 x 25

Night:

H.S. Ab machine Crunches
• 100 x 10
• 125 x 10
• 70 x 20
• 70 x till felt like going to throw up.

July 12th

 Morning:

Bb Flat Bench Press

  • 230 x 1

Plate side Delt raises, 10 reps palm down right into 10 thumb down.

  • 10 x 10,10
  • 10 x 10/10

Plate Front Delt raises palm down

  • 10 x 10
  • 10 x 10

Bb Flat Bench Press

  • 230 x 2

 Night: This was about the reps and feeling the fibers doing the work.

Db Pull Overs

  • 100 x 5
  • 100 x 10
  • 100 x 10

Machine Chest supported Rows Overhand Grip, SLOW

  • 100 x 10
  • 100 x 10
  • 100 x 10

Machine Rows Underhand Grip

  • 100 x 10, slow
  • 175 x 10
  • 235 x 5

Flat Bar Tri Press downs, very slow

  • 80 x 15
  • 80 x 15
  • 80 x 15

Reverse Grip Tri Press downs, slow

  • 130 x 10
  • 130 x 10
  • 130 x 10

July 11th

 Chest  today.

 Morning:

Bb Decline Bench Press

  • 135 x 11
  • 155 x 10
  • 185 x 10
  • 185 x 10
  • 205 x 8
  • 225 x 2
  • 235 x 3
  • 255 x 1
  • 135 x sat set

H.S ISO Incline Press

  • 196 x 10
  • 196 x 5
  • 246 x 2
  • 286 x 1
  • 336 x f, straight into
  • 286 x 1
  • 246 x 6
  • 106 x sat set

Machine Preacher Curl

  • 75 x 10, last rep static hold, single arm x 3
  • 85 x 10
  • 120 x 7, last rep static hold
  • 165 x 3
  • 75 x sat set

Reverse Grip Straight Bar Cable Curls

  • 75 x 10
  • 75 x 10
  • 75 x 10

Rope Cable Curls

  • 90 x 10
  • 95 x 10
  • 105 x 10

 Night:

Db Decline Presses

  • 100’s x 8

“V” Handle Tri Press Downs

  • Stack x 20

1 Arm Chin Ups

  • 10/8

Machine Reverse Flies

  • 140 x 10

Machine Preacher curls

  • 90 x 8

H.S. ISO Shoulder Press

  • 200 x 10

 Notes:  Night w/o TV interview and taping.

July 8th

 Chest  today.

 Morning:

Bb Flat Bench Press (took it easy due to no spotter and Tri’s not 100% yet, little longer breaks between sets.)

  • 205 x 2
  • 205 x 3
  • 225 x 2
  • 225 x 3
  • 230 x 1
  • 230 x 2

That’s it without a spotter.

 

Night:

Db Decline Presses

  • 70’s x 11
  • 90’s x 10
  • 110’s x 5
  • 110’s x 3
  • 80’s x 12

H.S. Seated Press, seat all the way down, hits upper pecs better than the H.S. Incline Press for me.

  • 104 x warm-up
  • 194 x 9
  • 194 x 8

 Notes: Tri’s were not bad but letting me know there were there.   They have 2 days off now to recover.    Monday is a Fox 11 TV interview and workout taping, so Monday’s workout will be weird also.

July 7th

 Bi’s, Delts   today.

 Morning:

Stright Bar Curl Downs

  • 5 sets

Rope Low Pulley Curls

  • 2 sets

Straight Bar Curls

  • 3 sets

 

Night:

Glass Style Side Delt Raises, single arms.

  • 25 x 10/10
  • 45 x 10/10
  • 45 x 10/10
  • 50 x 10/10
  • 50 x 10/10
  • 35 x sat set

Machine Extended Arm Reverse Flies

  • 105 x 10
  • 150 x 10
  • 195 x 8
  • 225 x 1 static hold
  • 135 x sat set

H.S. ISO Shoulder Press

  • 110 x warm-up
  • 200 x 10
  • 290 x 3
  • 290 x 2
  • 200 x 10

Single Arm Glass Rear Delt Cable Pulls

  • 30 x 10/10
  • 70 x 10/10
  • 30 x sat sets

 Notes: Tri’s are getting better. Not as much pain or discomfort in pushing.  I will be back to 2 w/o’s a day now as you see.   

July 6th

 Delts and Abs

Morning:

 Db Shoulder Presses

  • 50’s x 10
  • 50’s x 10
  • 55’s x 8  Elbow discomfort back to 50’s
  • 50’s x 10
  • 35’s x sat set

Glass Style Side Delt Raises, single arms.

  • 45 x 10/10
  • 45 x 10/10
  • 45 x 10/10
  • 45 x 10/10

Machine Extended Arm Reverse Flies

  • 100 x 10
  • 145 x 10
  • 175 x 8
  • 205 x 5
  • 160 x sat set

 H.S. ISO Shoulder Press

  • 110 x warm-up
  • 200 x 10
  • 290 x 2
  • 200 x 10

H.S. Ab Crunch Machine

  • 125 x 10
  • 155 x 10
  • 155 x 10
  • 65 x sat set

 Notes: Tri’s still a little tender today at the elbow inserts.  I’m going to go to 1 workout a day until they are 100%.  I’m increasing my use of  AAEFX Joint Rehab cream, so in past experience with J-R,  I should be 100% by Monday.

July 5th

  Morning at home, Slow 4-4-4-3 tempo, Static Holds on last 3 reps:

 Lat Pull Downs, Pro grip

  • 105 x 10, to front
  • 105 x 10, to front
  • 105 x 10, behind neck
  • 105 x 10, behind neck

Chin-Up Grip Lat Pull downs

  • 105 x 10
  • 105 x 10
  • 105 x 10
  • 105 x 10

 

Night Back Power Workout. Single arm pulls are weight per arm. 2 arm is total weight.

 H.S. ISO Low Rows

  • 176 x warm-up 2 arm pulls
  • 143 x 10, 2 arm pulls
  • 278 x 8, single arm
  • 323 x 5, single arm
  • 143 x 10, 2 arm

H.S. ISO Low Row Shrugs

  • 376 x 10, 2 arm

H.S. ISO Seated Rows, seat all the way up

  • 204 x 10, 2 arm
  • 384 x 8, 2 arm
  • 282 x 8, single arm
  • 540 x 5, 2 arm
  • 384 x 10, 2 arm
  • 204 x 1 min 2 arm Static hold.

H.S. ISO High Row

  • 234 x 10, Glass Style
  • 182 x 10, single arm
  • 317 x 3 – 1/3 single arm
  • 227 x 7, single arm
  • 184 x 1 min, 2 arm Static hold.

Machine Tri Extensions, both arm and weight

  • 95 x 10
  • 100 x 10

Rope Tri Push Downs

  • 140 x 10

 Notes: Tri’s very tender today at the elbow inserts so I lessoned to my body and only did what it could handle today. 

July 4th

  Morning:

 Db Decline Presses

  • 65’s x 10
  • 80’s x 11
  • 90’s x 8
  • 110’s x 4
  • 120’s x 2  Lift time PR
  • 60’s x sat set
  • Tried a set with 120’s for a vid but tweaked the left Delt.

Machine Extended Arm Flies, seat all the way down.

  • 170 x 10
  • 260 x 4
  • 305 x 2
  • 140 x sat set

Bb Flat presses for sat.

  • 135 slow and varying range static holds
  • 135 slow and varying range static holds

Fixed Bb  Curls JB style with static holds

  • 65 x 5
  • 65 x 5
  • 65 x 5
  • 65 x 5
  • 65 x 5
  • 65 x 6

Seated Db Curls, slow and squeeze

  • 35 x 10
  • 35 x 10
  • 35 x 10
  • 35 x 10
  • 35 x 10

Notes: Left Delt is tender so no night workout.    

May 12th

 Delts and Core Workout –  33 sets for the day

20 min’s hand bike.

 “A” Delt only Workout =  14 sets

Low Cable Single Arm Delt Raises =  3-0-3-0 tempo

  1. 10 x 10
  2. 20 x 10
  3. 20 x 10
  4. 20 x 10
  5. 20 x 10
  6. 20 x 10
  7. 20 x 10
  8. 20 x 10
  9. 20 x 10

Low Cable Front Delt Raises =  3-0-3-0 tempo

  1. 20 x 10
  2. 20 x 20

High Cable Single Arm Rear Flies = 3-0-3-0 tempo

  1. 20 x 20
  2. 20 x 20
  3. 20 x 20

 “B” Delts and Abb Workout – 19 sets

H.S. ISO Shoulder Press

  1. 160 x 10
  2. 200 x 10
  3. 290 x 2
  4. 290 x F
  5. 200 x 10
  6. 200 x 10
  7. 210 x 6
  8. 210 x 6
  9. 210 x 5
  10. 160 x 14

Abb Machine (we found a setting that don’t hurt my back).

  1. 70 x w/up
  2. 70 x 10
  3. 90 x 10
  4. 110 x 4
  5. 110 x 2
  6. 90 x 10
  7. 90 x 10

v  Liquid Sups.

  1. 90 x 10
  2. 65 x 22

I love the fact we found a way to hit my Abb’s better.   Post cutting power is coming back a little.     Dedication to nutrition a little off with taste buds still going crazy.  Getting a rain on it and keeping to a reverse diet plan. May have did a little high card jump this week but I can adjust to it.

May 11th

32 sets = Daily Total

“A” Back Workout – 17 sets

Low Cable Single Arm curls =  4-2-3-0 tempo

  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 30 x 10
  • 30 x 10
  • 30 x 10

Low Cable straight Bar Curls = 4-2-3-0 tempo

  • 30 x 20
  • 30 x 20
  • 40 x 20
  • 40 x 20 – speed set

Low Cable Single Arm Curls = 4-2-3-0 tempo

  • 30 x 10
  • 30 x 10

Tri Rope Press Downs = 4-2-3-0 tempo

  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15

“B” Arm Workout – 15 sets

Machine Preacher Curls = All Negatives with a goal of a 30 count.

  • 125 x 5
  • 160 x 5
  • 160 x 3
  • 115 x 3
  • 70 x 5
  • 70 x 5

Tri Extension Machine = All Negatives with a 30 count goal.

  • 85 x 10
  • 100 x 8
  • 55 x 5
  • 55 x 8

Db Seated Negatives = 20 count goal

  • 40’s x 5
  • 40’s x 5

v  Liquid sups

  • 40’s x Sat set – regular curls
  • 40’s x Sat set

Db Seated Over Head Tri Extensions

  • 40 x Sat set   

 

May 10th

10 min’s hand bike at wake up.

“A” Back Workout – 12 sets

Lat Pull Downs, Chin-up close grip style, slow and mind muscle control

  • 65 x 15
  • 75 x 15
  • 95 x 15
  • 95 x 15
  • 95 x 15

Stiff Arm Pull Downs, slow with varied position static holds

  • 35 x 10
  • 35 x 15
  • 35 x 15
  • 35 x 15

Lat Pulldowns, Pro Grip, slow, behind the neck

  • 95 x 15
  • 95 x 15
  • 95 x 15

5 min’s hand bike.

 “B” Back Workout – 21 sets

Lat Pulldowns – Wide Grip to front

  • 135 x 10
  • 165 x 10
  • 155 x 10
  • 170 x 10

Lat Pulldowns – “V” Handle

  • 170 x 10
  • 185 x 10
  • 130 x 10  slowwww

H.S. ISO Seated Chest supported Rows (weight per arm)

  • 82 x 10 – both Arms and slow
  • 127 x 10 – both arms
  • 172 x 10 – single arms
  • 217 x 6
  • 172 x 10
  • 127 x 10 back to both arms
  • 82 x 12
  • 82 x 15

Crucifix Lat Pulls

  • 50 x warm up
  • 70 x 8
  • 70 x 15
  • 80 x 20
  • 80 x 13
  • 80 x 15

v  Liquid sups

  • 60 x Sat set
  • 60 x Sat set

 

May 9th

“A” Chest Workout – 10 sets

Bb Flat press

  • 135 x 15
  • 155 x 10
  • 185 x 5
  • 185 x 5
  • 205 x 3
  • 205 x 2
  • 185 x 6
  • 185 x 5
  • 135 x 15
  • 135 x 15

“B” Chest Workout – 20 sets

Smith Machine Incline Presses

  • 135 x 10
  • 185 x 5
  • 185 x 5
  • 185 x 4
  • 185 x 4
  • 165 x 8
  • 145 x 9
  • 135 x 10

Db Incline Flies

  • 30’s x 8
  • 30’s x 9
  • 30’s x 10
  • 30’s x 10

FreeMotion Cable Flies

  • 50 x 20
  • 70 x 8
  • 70 x 10
  • 70 x 10
  • 70 x 10
  • 70 x 10

v  Liquid sups

  • 50 x 15
  • 50 x 15

April 29th

B/W= 134.8  Hard and dry. Very flat.   Cheat meals day.

Core and Bi’s today. 32 total sets.

W/O “A” Saturation

  • 8 sets Bi High Cable seated Bi Curl Downs
  • 2 set  Stiff Arm Pull downs
  • 2 set Pull Downs Chin up grip
  • 3 sets Cable Straight bar Bi curls

Workout “B”

  • 8 sets Abb Crunch Machine
  • 9 sets Db seated curls

 

April 28th

B/W= 135.8  Hard and dry.

Chest and Tri’s today.

W/O “A” Saturation

  • 2 sets Bb Flat Press
  • 1 set close grip Bb Press
  • 1 set Bb Flat Press
  • 4 sets Pro Bar Tri Press Downs

“B” workout

  • 8 sets FreeMotion Upper Pec presses
  • 8 sets FreeMotion Lower Pec presses
  • 8 sets Cable Flies
  • 8 sets Tri flat bar press downs
  • 3 sets Bb presses -1. Reverse grip, 1. Close grip, Reverse grip

Liquid sups

  • 2 sat sets Tri press downs
  • 2 sat sets Machine flies

April 27th

Just 30 min’s cardio

April 26th

 B/W= 136.4

Macro’s: Pro= 175, Carb= 70, Fat= 36

Back and Bi’s today.

“A” workout – Bi’s

Super Sets

  • 3 sets (6 total sets) High Pulley Single Arm Curls S.S. with Low Pullet Straight Bar Bi Curls

Single sets

  • 2 sets Low Pulley Straight Bar Bi Curls
  •  

     Workout “B” – Back and Bi’s

     H.S. ISO Low Row Shrugs

    • 106 x 15
    • 196 x 15
    • 286 x 15
    • 286 x 12
    • 286 x 10
    • 196 x 20

     H.S. ISO Low Rows

    • 196 x 10
    • 286 x 8
    • 286 x 8
    • 286 x 8
    • 196 x 10
    • 196 x 10

     

    H.S. ISO High Row

    • 184 x 8
    • 184 x 10
    • 274 x 8
    • 364 x 8
    • 274 x 10
    • 184 x 10
    • 184 x 10

    FreeMotion Lat Pull Downs

    • 80 x 15
    • 100 x 12
    • 160 x 8
    • 160 x 10
    • 100 x 12
    • 80 x Sat Set 

    Laying High Cable Curl Downs

    • 80 x 10
    • 80 x 10

    Laying Drag Curls

    • 140 x 10
    • Stack x 10
    • 197.5 x 10

    Laying High Cable Curl Downs

    • 140 x 4
    • 100 x 10
    • 70 x Sat Set

    Machine Preacher Curls

    • 65 x 8
    • 140 x 3
    • 140 x 2
    • 65 x 6
    • 65 x 6

    ♦ liquid sups

    • 30 x Sat Set
    • 20 x Sat Set
    • 65 x squeeze

    April 25th

    12 days from Guest posing at the US Cent.

    B/W= 138.4 (day after a Easter re-feeding)

    Macro’s today:  Pro= 175, Carbs= 70, Fat= 36

    Back to “A” (Morning-Saturation) and “B” (Night-Power/Rep Range)   work outs.

     

    Workout “A” – 8 sets

    3 sets Abb Crunches

    3 sets Side Crunches

    2 sets Straight Arm Pull Downs

     

    Workout “B” – 24 sets –   BCAA   Intra  W/O

    Db Front Raises – palm up.

    • 45’s x 5
    • 40’s x 8
    • 40’s x 8
    • 40’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8

    H.S. ISO Shoulder Press

    • 110 x 10
    • 200 x 10
    • 200 x 9
    • 200 x 6
    • 200 x 6
    • 45 x 5 = 5-0-5-0 tempo
    • 45 x Sat set
    • 45 x Sat set

    Machine Extended Arm Reverse Flies 5-1-5-0 tempo alternating with speed sets.

    • 80 x 10
    • 80 x 10
    • 80 x 20- speed
    • 80 x 6
    • 80 x 20- speed
    • 80 x 6

    ♦  Liquid Sups. (Cell Rush, LBA, LG5)

    • 80 x Sat set
    • 80 x Sat set

    Protein  Shake.

    April 9th

    Off everything.  1 hour posing.

    Macro’s:

    • Pro = 175, Carb = 70, Fat = 36

    April 10th

    B/W = 136.0

    Macro’s:

    Pro = 175, Carb = 70, Fat = 36
    This morning I looked hard, like a shrink rapped anatomy chart, but very flat.

    Off weights and cardio, posing 1 hour.

    There will be no cardio.

    April 11th

    Morning B\W = 135.4 Dry and ripped.

    Macro’s: Pro = 175, Carb = 238 , Fat = 36

    Back and Bi day, Low weights, 4-4-4-1 tempo

    • 3 sets H.S. ISO High Row

    • 3 sets H.S. ISO Low Row

    • 3 sets H.S. ISO Seated Rows

    • 3 sets FreeMotion High Cable Curls

    • 4 sets Db Bi Seats Curls.

    Was able to get 30 mins posing in with everything going on.

    April 12th

    Morning B/W = 136.6 Full and a very very little splash over.

    Macro’s: Pro = 175 , Carbs = 238 , Fats = 36

    Chest, Delts, Tri Low weights, 4-4-4-1 Tempo

    • 3 sets H.S. ISO Seated Press

    • 3 sets Machine Extended Arm flies (Seat as low at it went)

    • 3 sets Machine Extended Arm Flies (Seat as as high as it went)

    • 3 sets Machine Extended Arm Reverse Flies

    • 3 sets “Glass Style” Db Delt Raises

    • 3 sets Seated Db Delt Raises (palm up)

    • 3 sets Cable Tri Press Downs – Flat bar, palm down grip

    • 3 sets Cable Tri Press Downs – Flat bar, palms up grip

    1 hour posing tonight.

    April 13th

    B/W = 137.0

    Macro’s = Pro = 175 , Carbs = 160 , Fat = 36   Slight spill over, Back and Bi day.   SLOW reps. 

      April 3rd

     B/W = 137.0

     Macro’s: Pro = 175 , Carb = 80 , Fat = 36

     Back/Traps today. 4-2-4-1 Tempo. Total sets today = 31

    “A”

    • 6 Sets of FreeMotion Lat Pulldowns
    • 3 Sets Chest Supported “T” Bat Rows.
    • 1 Sets of Single arm Chin-Ups
    • 6 Sets of Crucifix Lat Pulls
    • 4 Sets Seated Incline Bench Face up Db Shrugs.

     “B”

    • 2 Sets Pro Grip Lat Pulldowns to back on neck
    • 2 Sets Pro Grip Lat Pulldowns Elbows forward, to front of chest.
    • 4 Sets Weighted Abb Crunches
    • 3 Sets Straight Arm Pull Downs.

    April 4th

     B/W= 137.0

     Macro’s: Pro = 175 , Carb = 80 , Fat = 36  Total Sets today = 32

     “A”

    Packed gym but got 25 Sets and 20 min’s cardio in, and in 70 min’s.

    • 4 Sets “Glass Style” Db Side Delt Raises.
    • 4 Sets of Seated Incline Bench Db Curls
    • 5 Super Sets (10 total sets): Laying Cable Bi Curl Downs Super Set with Laying Tri Tress Outs
    • 5 Sets Reverse Straight Bar Tri Press Downs
    • 2 Sets H.S. ISO Shoulder Presses.

    20 min’s Hand Bike cardio.

     “B”

    • 4 Sets of Tri Sets of Tri Press Downs (overhand, ropes, underhand grip)
    • 3 Sets Straight Bar Low Pulley Bi Curls

     30 min’s Posing

    April 5th

    11 days out.

    B/W = 136.8 this morning.

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

    30 min’s hand bike cardio this morning.  Posing threw out the night.  A total of  1.5  hours  at the least. 

    Tomorrow will be a re-feed and Chest day.

    April 6th

    9 days out, last power Chest day

    Body weight this morning = 136.4

    Re-feed macro’s: Pro = 175 , Carb = 180 , Fat = 36

     15 sec breaks between sets, 30 sec break between exercises.

    Total weights for the ISO’s, 20 sets

    H.S. ISO Incline Presses

    • 196 x 5
    • 288 x 3
    • 288 x 2
    • 196 x 8
    • 196 x 5

     H.S. ISO Flat Press

    • 216 x 5
    • 306 x ½ rep
    • 266 x 3
    • 266 x 2
    • 216 x 5
    • 216 x 4

     Machine Extended Arm Flies. 4-4-4-1 tempo

    • 70 x 10
    • 70 x 17 (this sets a speed set)
    • 85 x 10
    • 185 x 8 (this was a killer, back to 4-4-4-1 tempo)

                        * 4-4-4-1 tempo and drop sets from here down.

    • 90 x 10
    • 70 x 10
    • 50 x 10
    • 40 x 10
    • 40 x 10

     1 hour posing tonight.

      April 7th – 8 days out

    B/W (day after re-feed) 136.4

    Macro’s today: Pro = 175, Carb = 80, Fat = 36

     Last Back Power day before show day. 

     15 sec brakes (only long enough for Tammy to add or subtract plates) 23 sets.

     H.S. ISO High Row (7)

    *single arm pulls

    • 92 x 5
    • 137 x 5
    • 182 x 5
    • 272 x 3 = 1/2 reps
    • 182 x 5

    *both arm pulls, squeeze and hold on contraction.

    • 274 x 8
    • 184 x 12

     H.S. ISO Low Rows (6)

    *single arm

    • 98 x 8
    • 188 x 5

    * both arm pulls, squeeze and hold on contraction.

    • 286 x 5
    • 286 x 5
    • 196 x 10
    • 106 x 10

     Db Shrugs, Seated Incline Bench, Face up. (4)

    • 100’s x 12
    • 100’s x 12
    • 100’s x 12
    • 100’s x 12

     FreeMotion Crucifix Lat Pulls (3)

    3-2-4-1 tempo

    • 100 x 10
    • 120 x 10
    • 120 x 10

     FreeMotion Lat Pull Downs (3)

    5-3-5-1 tempo

    • 80 x 10
    • 80 x 16 (had a 30 sec brake)
    • 80 x 8

    1 hour of posing tonight at the least.

    April 8th

    B/W = 135.8

    Macor’s:  Pro = 175 , Carbs = 80 , Fats = 36

    Arms and Delts

    • 7 sets Seated Db Curls
    • 3 sets “Glass Style” Side Db Raises
    • 1 set Palm Up Db Front Raises
    • 2 sets Rope Tri Press Downs
    • 2 sets (whole stack) Straight Bar Tri Press Downs
    • 2 sets Rope Tri Press Downs
    • 4 sets “Glass Style” Reverse Cable Flies
    • 2 sets Rope Tri Press Downs
    • 1 set Reverse Grip Tri Press Downs.

    1 hour posing.