Super Training Gym Forums

02/09/2012: Bi's & Tri's:

Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Curl Machine 1: 15 x 4
Tricep Machine 2: 15 x 4
Bicep Preacher Curl Machine 2: 15 x 4
Tricep Machine 3: 15 x 4
Bicep Machine 3: 15 x 4
Abs...lotsa

Really working on isolating the muscle and increasing weight.

02/11/2012: DE Lower Volume - Deload Shock:

Deload Shock Me Muscles:
(reps x sets)
Leg Extension: 8 sets, each set varied weight from 50#-90# and varied reps from 10-40
Lying Leg Curl: 5 sets, varied reps from 20-30
Calves: 50 x 4
T-Bar SLDL: 15 x 4
Hyper: 15 x 4
Abs

02/12/2012: ME Upper Volume

Flat Barbell Bench (wide grip):
(reps x sets)
95# x 5 x 1
115# x 10 x 1
135# x 10 x 1
145# x 10 x 1
155# x 8 x 1

Decline Hammer Bench: 15 x 4
Incline Hammer Bench: 15 x 3
Barbell Shoulder Press: 65# x 10 x 1, 85# x 10 x 1, 95# x 5 x 2
Flat Hammer Bench: 15 x 3
Incline Bench: 15 x 3
Isolated Lat Pulls: 10 x 3
Lat Pull Down Machine: 12 x 3

02/14/2012: ME Lower

Deadlift - Straight Weight, No Extras:*
(reps x sets)
135# x 5 x 1
185# x 5 x 1
225# x 3 x 1
255# x 3 x 1
285# x 3 x 1
315# x 3 x 1
335# x 1 x 1

Hack Squat: 135# x 15 x 4
Leg Extension: 15-20 x 4
Abs

*First day deadlifted since I pulled my hamstring. The hammie was holding its own through the 315# pull. When I pulled the 335#, I was going to go for a triple. As I was going for the second rep, I felt a POP in the hammie. I have to say it was a good kind of POP if that could actually be. I felt like the area that was really immobile released. I iced when I got home, we'll see how it feels tomorrow. With the bodybuilding show coming up, my strength is going to go down as my calories reduce and cardio intensifies, so it was do all or do nothing...I chose do all.

02/15/2012: Back/Trap/Delt Assistance:

Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength Rear Lat Pulls - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Hammer Strength Lat Y Rows - 12 x 4
DB Rear Delt Flys - 12 x 3
Isolated Lat Pull Downs - 12 x 4
Vertical Lat Machine - 12 x 3
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3

02/16/2012: Bi's and Tri's

Assistance:
(reps x sets)
Tricep Machine: 15 x 4
Bicep Curl Machine: 15 x 4
DB Floor Press: 12-15 x 4
Bicep Curl Machine 2: 15 x 4
Tricep Machine 2: 15 x 4
DB Hammer Curls: 15 x 4
Abs

02/17/2012: ME Chest/Shoulders/Little bita Back

Hammer Me Strength Day:
(reps x sets)
Hammer Strength Wide Flat Bench: 15 x 3
Incline Bench: 15 x 3
Decline Bench: 15-20 x 4
Hammer Strength Neutral Flat Bench: 15 x 3
Hammer Strength Incline Bench: 15 x 3
DB OHP: 10-12 x 4
Cable Chest Flys: 12 x 5
Military Press Machine: 10 x 3
Isolated Lat Pull Downs: 12-20 x 4
Vertical Lat Machine: 15 x 3

02/18/2012: DE Lower Volume

Straight Bar Squat (Medium Stance):
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 2

Lying Leg Curls: 10 x 3
Calves: 50 x 3
Abs

Hamstring was really bothering me today. I'm still worn out from last Tuesday's deadlifting and am feeling my recovery is a bit slower due to my reduction in calories and start of cardio...

02/21/2012: ME Lower Volume

Hack Squats
(reps x sets)
135# x 15 x 1
155# x 20 x 1
185# x 20 x 1
205# x 20 x 1
225# x 16 x 1
135# x 50 x 1 (feet together)

Leg Extension: 20 x 5 (varied weights for each set)
Yes Machine: 30 x 3
No Machine: 30 x 3
Abs
Posing Practice

The lack of fat in my diet is definitely catching up with me. I am constantly hungry, and my recovery is slower than usual. I have decided to lighen up on the weight and increase the reps up until the show.

02/22/2012: Back/Trap/Delt Assistance:

Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 15 x 3
Hammer Strength Rear Lat Pulls - 15 x 3
Hammer Strength High Rows - 15 x 3
Hammer Strength Front Lat Pulls - 15 x 3
Hammer Strength Behind Neck Pulls - 15 x 3
Hammer Strength Lat Y Rows - 15 x 3
DB Rear Delt Flys - 12 x 3
Isolated Lat Pull Downs - 15 x 5
Vertical Lat Machine - 15 x 3
Row and Rear Delt Machine - 15 x 4 (delt) and 15 x 3 (row) --> superset
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3

Increased reps and reduced sets down to three for most exercises.

02/25/2012: DE Lower Volume

Lying Leg Curl: 10-20 x 8
Front Squats: 10-15 x 8
T-Bar SLDL: 10 x 6
Calves: 40-60 x 4
Abs

02/26/2012: ME Upper Volume
Barbell Bench (Wide Grip):
(reps x sets)
95# x 5 x 1
115# x 5 x 1
135# x 10 x 1
135# x 11 x 1
135# x 12 x 1

Incline Bench: 15 x 3
DB OHP: 10 x 3
Decline Hammer Bench: 15 x 3
Flat Hammer Bench: 10 x 3
Incline Hammer Bench: 10 x 3
Cable Cross Overs: 10 x 6 (full/partial extension)
Isolated Lat Pulls: 15 x 3
Vertical Lat Machine: 10 x 3
Abs

Today, the weight started to feel heavy, and I had to really push myself to get through my training.

02/28/2012: ME Lower Volume

Leg Extension: 10-20 x 10

Leg Press:
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10

Hack Squats:
135# x 20
Drop Set: 245# x 5, 225# x 8, 175# x 10, 155# x 12, 135# x 20

Leg Extension: 15 x 3

Yes Machine: 30 x 2
No Machine: 30 x 2
Abs

02/29/2012: Back/Trap/Delt Assistance:

Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 15 x 3
Hammer Strength Rear Lat Pulls - 15 x 3
Hammer Strength High Rows - 15 x 3
Hammer Strength Front Lat Pulls - 15 x 3
Hammer Strength Behind Neck Pulls - 15 x 3
Hammer Strength Lat Y Rows - 15 x 3
Row and Rear Delt Machine - 15 x 4 (delt) and 15 x 3 (row) --> superset
DB Rear Delt Flys - 12 x 3
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3

03/01/2012: Bi's and Tri's

Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Preacher Curl: 15 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep Machine 3: 15 x 4
Bicep Curl Machine 3: 15 x 4
Abs.

03/03/2012: DE Lower Volume

Straight Bar Squats (Medium Stance):
(reps x sets)
95# x 10 x 1
135# x 6 x 1
155# x 6 x 1
175# x 6 x 2
155# x 10 x 1
135# x 15 x 1
135# x 20 x 1

Lying Leg Curl: 15 x 4
T-Bar SLDL: 10 x 4
Calves: 50 x 3
Abs

03/04/2012: ME Upper Volume

Barbell Flat Bench (Wide Grip)
(reps x sets)
95# x 5 x 1
115# x 5 x 1
135# x 10 x 1
145# x 10 x 1
155# x 9 x 1 (just couldn't get the 10th rep...)

Incline Hammer Bench: 15 x 3
DB OHP: 3 drop sets at 30#/22.5#/12.5#, 8-10 reps --- this was actually brutal
Decline Hammer Bench: 15 x 4
Incline Fly Bench: 15 x 3
Flat Hammer Bench (neutral): 8-10 x 3
Cable Cross Overs: 15 x 4
Vertical Lat Machine: 15 x 3
Pull Ups: 8-10 x 3
Abs

03/06/2012: ME Lower Volume

Front Squats:
(reps x sets)
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
225# x 10 x 1

Trap Bar Deadlifts:
(reps x sets)
135# x 15 x 1
185# x 15 x 1
235# x 10 x 1
285# x 7 x 1

Leg Extension: 20 x 5
Hack Squats: 135# x 15 x 3
Abs

03/07/2012: Back/Trap/Delt Assistance:

Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 15 x 3
Hammer Strength Rear Lat Pulls - 15 x 3
Hammer Strength High Rows - 15 x 3
Hammer Strength Front Lat Pulls - 15 x 3
Hammer Strength Behind Neck Pulls - 15 x 3
Hammer Strength Lat Y Rows - 15 x 3
Row & Rear Delt Machine - 15 x 3 (delt) and 15 x 3 (row)
Isolated Lat Pull Downs - 15 x 3
Vertical Lat Machine - 15 x 3
DB Rear Delt Flys - 20 x 3
DB Front Lateral Raise - 20 x 3
DB Side Lateral Raise - 20 x 3

03/08/2012: Bi's and Tri's

Assistance:
(reps x sets)
DB Floor Press: 12 x 4
Bicep Preacher Curl Machine: 15 x 4
Tricep Machine: 15 x 4
Bicep Curl Machine: 15 x 4
Tricep Dips: 12-15 x 4
Bicep Curl Machine: 15 x 4
Abs