View Full Version : 12 weeks out

09-11-2011, 09:50 AM
So i got lazy with my last log but now I am 12 weeks out from my contest I have no excuse to not post

Saturday September 10th 2011

3 Board Bench 45x5 1355 185x5 225x5 *shirt on* 315x3 345x3 365x3 405x2 PR
CloseGrip 185x8 185x8
Incline Closegrip vs doubled minis 65x5 95x5 115x5
Pullups x8 x8
Chest Supported Row 115x12 115x12 115x12
FacePulls x12 x12


First day in the shirt in about 2 years felt really good
shoulders are killing me today 9/11 ... def need more upper back work
recently got a job at fedex so I am unloading trucks for 3-4 hours a day moving 1000+ packages an hour...talk about GPP

09-13-2011, 04:29 PM
Good luck with everything that is coming up, and also with the job at FedEX, you will be driving the trucks one day if you can hang tough for a bit.

09-14-2011, 03:08 PM
ehh just need some quick cash for school ahah


Speed Deadlift 135x5 225x5 315x3 365x3x5 455x1 455x1 455x1
Dead from deficit 455x1 455x1
Front Squat 225x5 225x5 225x5
Back Extensions 65x10 65x10 65x10
Pallof press x10 x10 x10

09-17-2011, 04:55 PM
3 Board Bench 45x5 1355 185x3 225x3 *shirt on* 315x3 365x1 405x1 435x1 455x1 PR
DB Floor Press 65x20 80x8 80x8
Tate Press 50x8 50x8
Bent row 135x10 135x10
Face pull x10 x10 x10
WIde grip cable row x12 x12 x12

09-17-2011, 05:56 PM
Super new PR Paul, looks great.

09-21-2011, 03:24 PM
deloading this week starting my peaking cycle sunday

09-26-2011, 05:05 AM
finally back at it

Sumo Deads 135x3 245x1 335x1 385x1 *suit on* 425x1 515x1 *straps up* 565xmiss
Speed Pulls 335x3 335x3 335x3 335x3 *add average band* 335x2 335x2 335x2 335x2
Chain Yoke
Frame Walk

not sure the weight on the chain yoke or the frame walk.
Suit is too big need to gain some weight to fit in it better

09-26-2011, 01:11 PM
cardio treadmill 15.0 incline 20 mins @2.5 mph 10 mins @ 3.0 mph

09-27-2011, 05:29 PM
Explosive Pushup with light band x3 x3
Speed Bench vs doubled minis 45x5 135x3x8
Incline fatgrip Closegrip 155x8 185x8 185x6 185x8 PR
*Wide grip cable rows 190x10 190x10 190x10 PR
*Face Pull x12 x12 x12
Lateral Rise 15x10 20x10 17.5x10
Tate Press 45x8 45x8 45x8

09-28-2011, 04:38 PM
cardio treadmill 15.0 incline 20 mins @2.5 mph 10 mins @ 3.0 mph

DBcurls 37.5x12x4

10-01-2011, 06:20 AM

2 board 45x5 135x5 185x3 225x3 275x1 *shirt on* 315x1 365x1 405x1 455x1 PR
Key Press 65x10x3
Seated DB Shoulder Press no back support 45x5 40x8 40x8 40x8

455 flew up...500 here i come

10-01-2011, 10:57 AM

Squat vs average bands 45x5 135x2 185x2 225x2 255x2x8
GHR 50 total reps
Ab rollouts x10 x10 x10

10-03-2011, 05:13 PM
Speed Bench vs doubled minis 45x5 135x5 155x3x8
Incline fatgrip Closegrip 225x5 225x6 PR 225x5 225x5
Z Press 135x5 135x5 135x5 135x5
*Wide grip cable rows 190x12 190x12 190x12 PR
*Face Pull x12 x12 x12

hamstrings are DEAD sore

10-06-2011, 08:04 AM

squat 45x10 135x5 185x3 225x3 275x3 315x3 *suit on* 365x1 405x1 455x1 *straps up* 495x1 545x0

pinched a nerve or something on last squat attempt. was really dehydrated and dint feel great so I called it a day

10-06-2011, 08:20 PM
Good job throughout man.

10-07-2011, 12:55 PM
thanks coke

rotator cuff work
thick grip pullups
cardio 10.5 incline 25 mins 3.0mph 5 mins 4.0 mph

10-07-2011, 05:59 PM
Speed Squat vs strong 45x5 135x3 225x3 255x2x4 275x2x4
Rack pulls 405x5 455x3x3 495x3x3
Back Extension 65x12 65x12 65x12

10-08-2011, 06:17 PM
Rev Band Bench 45x10 135x5 185x3 225x3 275x3 315x3 365x3 385x1 365x1 365x1 315x8 PR
Key Press 75x8x4 PR
Seated DB Shoulder Press no back support 35x10x3
Chest Supported Row 115x12 160x12 PR 140x12

10-10-2011, 04:48 PM
Rev Band Box Squats Vs Silver 135x5 225x3 315x3 405x3 455x3 495x1 545x1 585x1 600x1 PR
Speed Pulls vs bands 305x1x5 335x1x5
Wide Stance Leg Press Super deep 16 platesx10x2 PR
Split Squat 70ex8x2 PR

Huge PR in rev band squats last time i hit 600x1 in briefs...this time no briefs same number
band tension on the speed pulls was insane ~200-250 pouns

10-10-2011, 05:27 PM
Doing stellar work bro!!

10-12-2011, 07:07 PM
thanks training is on point right now!

Explosive band pushups x3 x3
Speed Bench vs double minis 45x5 135x3 155x3 175x3 175x3 155x3x6 185x3 225x3 PR
Z Press 135x5 155x5 PR 135x5 135x5
Bent Row 185x8 185x8 185x10
1 arm DB Row 100x12 100x12 100x12

dbs only go to 100 at school so i just did them with no support and completely deloaded every rep

10-13-2011, 09:56 AM
rotator cuff work
cardio 5.0 incline 20 mins 3.0mph 5 mins 7.0 mph

10-14-2011, 07:55 PM
Pulled my hammy on my first set of speed squats... not horrible so hopefully ill rebound fast

ab rollouts bw+45x8x3

10-15-2011, 06:48 PM
Bench 45x12 135x5 185x3 225x3 275x1 *shirt on* 365xno touch 405x1 405x1 405x1 PR
CloseGrip 225x8x4 PR
DB Military no back support 40x10x3
Pullups 5x5

first time touching in this suit was just practicing touching light weight. all these sets flew up should be good to hit atleast 5 in contest

10-17-2011, 03:52 PM
hamstring was feeling good so I gave it a go

Sumo Rack Pulls vs Doubled Silvers 135x5 225x1 225x1 315x1 405x1 495x1 585x1 PR
Felt a slight pull on 585 in the hammy so I called it a day might take the rest of the week off legs...well see

10-18-2011, 06:06 PM
cardio bike @ Resistance 8 for 30 mins total: 6 miles
Hammer Curls 45x12x3
Rotator Cuff Work

10-21-2011, 04:44 PM
Computer has been broken so im going to try and post on my phone


Bench vs doubled minis 45x5 135x3 175x3x8
Ohp 95x10 135x10 155x8 PR 135x10
Bent row 185x10x4
1 arm db row 100x12x4


Bench 45x10 135x5 185x5 225x3 275x1 *shirt on* 315xno touch 365xno touch 405x1 405x1 455x1 PR 500x0
Cable row 185x10x4
Teicep pushdown x25x4

smashed 455 should have probably went for 475 but 500 sounded so nice I have the strength for 500 just ended up dumping this rep back need to work on keeping my wrist straight and over my elbows

10-22-2011, 11:52 AM
Speed squats vs silvers 45x5 135x3 185x2 225x2 275x2x8
Box squats 315x9x4

10-23-2011, 01:21 PM
Left Elbow has been bothering me lately

Extra workout
Blast strap pushup x15
Teicep pushdown x50x3
Band gm x50x4

10-24-2011, 07:01 PM
Extra workout

Band gm x100x2
Db floor press 25x50x3

10-25-2011, 06:27 PM
Squat 365x5x7

felt pretty crappy elbow is still killing me. Was already going to take it easy this week but might end up just deloading completely

10-31-2011, 06:43 PM
Deloading Sucks did a couple extra workouts throughout the week then Friday

Bench 45x25 95x25 135x10 135x10 135x25 185x15
Pullups 8x5
Blast strap pysups x20 x20
Ab rollouts x15 x15

Then today

Box squats 45x10 135x10 225x3 275x1 315x1 365x1 *briefs on* 405x1 455x1 *suit on straps down* 495x1 *straps up* 545x1 *knee wraps* 600x1 pr
Rack pulls 225x5 315x5 405x5 495x5 545x5 pr
Ab rollout bw+ 45x6x3

First time in full gear will probably open with 600 comp got moved to jan 28 so I have more time

11-01-2011, 08:32 PM
Doing very well dude, bringing your A-game.

11-02-2011, 02:52 PM
2 board 45x10 135x5 185x5 225x5 275x5 315x3

elbow is killing me I called it a day... going to stick to dbs for a few weeks and try and squat with the SSB on Sat when I can travel to a better gym... going to add some hammer curls. been doing alot of forearm extensor work and forearm stretching. Going to take the lax ball the the tris tonight along with some icing and NSAID hopefully i can get back in my shirt soon

11-02-2011, 02:53 PM
Doing very well dude, bringing your A-game.

Thanks Coke

11-05-2011, 02:35 PM
Hammer curls 35x10x2
4 board 45x10 135x10 225x3 275x3 315x3 355x3 405x1 425x1pr
Tate press 50x8x4
Hammer curls 35x10
Neutral grip pull up x8 x8 x6 x6
Front raise/side raise 15x10/10x3

Hammer curls and nsaids really helping the bows

Sumo speed pulls 45x5 135x1 185x1 225x1 275x1 315x1 365x1x10
SSB low box squats 175x5 265x5 315x5 355x5 315x10x2 pr
Ghr x20x2 2chainx5 1chainx10x2 pr
Standing abs stackx12x3

11-07-2011, 03:09 PM
Hammer Curls 35x10x2
2 Board 45x5 135x5 185x3 225x3 275x1 315x1 shirt on 365x1 405x1 455x1 475x1 500x1 PR
Rolling Triceps Extensions 42.5x5 35x10x4
Hammer Curls 35x10x2
1-arm DB row 100x10x3

500 went up easy was going to go for 515 but hit two PRs so I called it a day

11-11-2011, 12:09 PM
Speed pulls 45x10 135x10 225x3 275x1 315x1 365x1 405x1x10
Squats 335x9x3 pr
Back extension 65x10x4
Ab rollout 45x6x3

Did this on wed

11-11-2011, 07:38 PM
Great workouts,new PRs all over the place.

11-12-2011, 12:41 PM
Box squats 45x10 135x10 225x3 275x1 315x1 365x1 *briefs on * 405x1 455x1 *suit on straps down * 495x1 *straps up * 545x1 *knee wraps* 605X1 pr
Spider bar box squats 265x5 355x5 405x5x2 pr
Ghr 1 chainx8x4
Abs stackx12x3

11-15-2011, 06:53 AM
Extra workout Sunday
Band gm 8 mins
Back extension x30
Band leg extensions / curls x50 / x50


Rest pause with second exercise
Floor press 45x10 135x10 185x3 225x1 275x1 315x1 [ b] 335x1 pr [ / b] 275x5x3
Close grip Floor press 45x10 135x10 185x3 225x1 275x1 315x1 Pr 275x5x3
Rolling tricep extensions [ b] 40x10x5 pr [ / b]
Inverted row X8x5
Overhead shrug 105x12x4
Front and side raises 15x10 each
Hammer curls 40x10x2

11-24-2011, 01:33 PM
so last week i did speed pulls and speed bench of W and F

Saturday when pulling i dropped 515 on my toes and shattered my 4th an 5th toe, The inmobility caused a deep vein thrombosis and now im laying in a hospital bed on blood thinners. They wan to do surgery on my foot so ill be out for a while. Luckily i can continue upper body work once i get out of the hospital

11-25-2011, 09:47 PM
Wow man, wish you the best - sorry to hear of your setback.

12-10-2011, 05:43 PM
Yea it was unfortunate, but I am doing what I can... Itching to pull and squat again
Wed November 30th
able to walk in a boot so im going to the gym
Floor Press 45x10 135x5 185x3 225x1 255x1 275x1 315x1 275x3x2
Closegrip 185x5x5
Triceps ?x10x5
Pullups 25 total

Saturday December 3rd
SSB seated Good Mornings 155x12 155x12 205x12x5
Reverse Hypers x12x8
Pullups 50 total
DB Military press- no back support 45x12x5
Shoulder Prehab
Prone YTI's
H Roll 15x15x3

Monday December 5th
Leg Extensions ~100 reps
Leg Curls ~100 reps
Back Extension 65x8 65x8 85x8x3
Ab Rollouts x8 x8 x8

Still in a boot...doing what i can

Today December 10th
Bench 45x5 115x5 145x5 175x3 185x5 215x5 245x7
JM Press 155x8x4
DB Floor Press 45x12x5
Front/Side Raises 15x8/8x3
Tricep Extension 45x20 65x15 95x12
Pull-ups 50 total

Out of the boot, just in a post op shoe getting better every day. Finals end monday so ill have more time to keep this thing updated

12-11-2011, 01:04 PM
Good luck moving forward bro, glad to see you bouncing back.

12-15-2011, 07:07 AM
Thanks Coke. Its frustrating to see Im back at the strength levels I was at the beginning of this journal, but Im just happy it was only a few toes

Floor Press 185x3x9
Pull Ups 50 Total Reps
Bent Rows 155x10 155x10 185x8 185x8
Rolling Tricep Extensions 40x10 40x10 40x10

Was sick over the weekend. Still a little under the weather


First day back Deadlifting!!!!

Deadlift vs Silvers 135x10 205x3 285x2x5-6 325x2x5-6
Good Mornings 135x10 185x10 225x8 245x8 275x5dropset 225x5 dropset 135x15
Shrugs 415x5 415x5 415x5 365x12
Shoulder Pre Hab
Light abs

12-17-2011, 10:08 PM
Bench 45x15 115x5 145x5 185x3 205x3 235x3 265x5
Close Grip 175x10 175x8 155x10 155x10
DB Military No Back support 40x8x3
Chest Supported Row x12x4
Tricep Extensions 95x12x2

12-18-2011, 02:13 AM
Looks good guy, nice job with the pressing sets.

12-21-2011, 10:32 PM
thank you. I am starting 531

OHP 45x10 95x10 105x5 135x1 155x1 155x4 135x5x5
Floor Press 65x12x4
1 arm db row 100x12x4

Deadlift 45x5 135x5 225x3 315x1 365x1 405x1 455x1 495x1 555x1 PR

I guess thats a raw conventional PR but I cant tell you the last time I tried was haha

12-25-2011, 10:27 AM
Bench 115x5 175x5 215x3 245x5 275x3
Closegrip 185x10x4
Face Pulls

12-27-2011, 09:30 AM
deadlift 195x5 245x5 295x3 325x5 375x5 425x8 295x10 295x10

12-29-2011, 10:05 AM
Way to focus on the deads Paul.