Fighter's Journal

[Fighter_15]

Great arm workout, good deal on the pre-exhausting beforehand.

Thanks Coke. I am thinking about adding the pre-exhaust to other exercises as well. I think this will help shorten rest periods so I won't have to be in the gym as long. Some of my workouts take 2+ hours not including cardio. I also think it will help save my joints and prevent me from really ever getting injured. I won't be making a change like this till next off season though. I don't want to change anything while I am cutting as that could be a recipe for disaster.

[Fighter_15]

8/4/11

Shoulders/Traps

Smith Military Press

265x10
265x7
255x7
255x7 drop w/ 205 to fail

Side Laterals

70x20
70x20
70x20
75x15 drop w/ 50 to fail

Bent Over Laterals

85x20
85x20
90x20
90x20 drop w/ 65 to fail

50's 15 side/15 front/15 BO Lateral

FM

205 to fail
205 to fail

Shrugs

225x50
315x50
405x50
495x50
625x30
635x30
645x30
405x50
315x50
225x50

Abs and 45 minutes on the elliptical with about 680 calories burned. Pretty good workout. I've lost some strength on the military press since I started dieting but none on the traps. They felt great and actually I felt like I could have done more weight. Maybe I am possibly over training my shoulders which is what is causing the loss of strength. Not sure.....

[Coke]

Wow man, absolutely killer with the legs and shoulder workouts - ridiculous shrugs!!

[Fighter_15]

Wow man, absolutely killer with the legs and shoulder workouts - ridiculous shrugs!!

I appreciate the support Coke! My traps really developed a lot this off season. I am excited to see how my improvements should when I'm a bit leaner.

[Fighter_15]

8/5/11

Back

Lat PD

270x20
270x15
270x15
280x15 drop set w/170 to fail + 130 to fail

Bent Over Rows

385x20
395x15
405x15
405x15 drop with 315 to fail x2 & drop with 225

One Arm Dumbell Rows

110x20
110x20
110x20
110x20 drop w/ 90x2

Deadlifts

455x10
465x8
475x7
485x5

Lat Machine

X - to fail
X - to fail
X - to fail
X - to fail
X - to fail

45 minutes of cardio

Last heavy weight day of the week. Tomorrow I still have to do cardio, abs, and a quick high rep bicep workout.

[Coke]

At a whole new level these days Drew, major props!!

[Fighter_15]

At a whole new level these days Drew, major props!!

I might be at a new level. However, the level still isn't high enough!!!!!!!!!!!!!

[Fighter_15]

8/6/11

I don't usually weight train much on Saturdays. Just did a quick bicep workout. 8-10 sets with very high reps. Then finished off with 45 minutes of cardio. I didn't have to work today so I am just going to relax for the rest of the day. Off days from work are the best

[Fighter_15]

Went back to the gym tonight to tan and practice some posing. I took a few pics but I don't want to give any previews yet as I will only be 11 weeks out on Monday. I have been slowly dieting since 18 weeks out. My metabolism is really started to fly now though and I am sub 10% so every pound of fat I lose from here on out should be pretty noticeable.

[Fighter_15]

8/8/11

Chest/Hams

Bench Press

365x6
345x8
335x7
325x7

Incline Press

1 warmup 185x10
305x10
305x6
295x7 drop w/ 205

Dumbell Flat Bench Press

100x15
100x10
100x10
100x10

Bodyweight Dips

x to fail
x to fail
x to fail
x to fail

Cable Fly's

108x20
108x20
108x20
108x20 drop w/ 84x2 and 72x1

Seated Leg Curls

237x50
237x30
237x30
237x30 drop w/ 170 + 130

Lying Leg Curls 1 leg at a time

55x20
60x15
60x15
60x15

Stiff Legged Deadlifts

425x10
435x8
445x8

50 Minutes of cardio

Good workout today. It was pretty long and grueling but I got two body parts trained so that's a plus. My hamstrings felt very strong today. I haven't lost really any strength in them whatsoever. My chest has been slowly but surely losing strength. Not sure what is causing this. Probably just from losing some size but I know that is expected when cutting. We will see how the rest goes. I am now 11 weeks out. I will continue upping the cardio 5 minutes a week until I get to 60 minutes. I probably won't need to up it much more from there if any.

[Fighter_15]

8/9/11

Triceps/Biceps

Curls

Pre-Exhaust 125x20
125x15
125x10
125x10

Preacher Curls

Pre-Exhaust 100x14
100x10
100x10
100x10

Machine Preacher Curl

130 to fail w/ forced reps
120 to fail w/ forced reps
110 to fail w/ forced reps
100 to fail w/ forced reps drop w/ 70 & 50

Cable Curls

132 to 36 all to failure

Close Grip

1 warmup @225
305x10
315x7
315x6

Skullcrushers

180x12
180x8
180x8
180x8 drop w/110

Pushdowns

132x50
132x50
144x20
144x20 drop w/ 84 to 36 all to failure

Abs

Cardio 50 minutes

[Coke]

Just over a couple of months to go before your debut, really like how you are handling the preparation phase.

[Fighter_15]

8/10/11

Quads/Calves

Squat 4 sets of 10

455x10
455x10
455x10
465x8

Leg Ext.

130x30
135x20
135x15
135x15

Leg Press

9 Plates x 20
9 Plates x 15
9 Plates x 15
9 Plates x 15

Sled Calf Raises

1x30@6 plates
1x30@6 plates
1x30@6 plates
1x30@6 plates
1x30@6 plates
1x30@6 plates

Seated Calf Raises

1x30@4 plates
1x30@4 plates
1x30@4 plates
1x30@4 plates
1x30@4 plates
1x30@4 plates super set with 4,3,2 plates to fail.

50 Minutes of elliptical about 750 calories burned.

Pretty solid leg workout again. I was getting some knee pain while squatting. Kind of scary as I don't want to get injured. I might have to back off on the squats for a few days. My knees are probably just getting a little worn out from working, training hard, and all the extra cardio I have been doing.

Leg workout went very well today. I felt very good except for on my last set of squats I had some slight knee pain. Not sure what that was all about.

[Fighter_15]

Just over a couple of months to go before your debut, really like how you are handling the preparation phase.

On Monday I will be 10 weeks out. It seems like a lot but I know it's really not that far off. I also know it's only going to get harder from here on out. I just have to stay focused and keep pushing on.

[Kong]

Throwing some sick weight round mate! Best of luck with your contest prep.

[Coke]

Seriously amazing leg training bro.

[Fighter_15]

8/11/11

Shoulders/Traps

Smith Military Press

265x10
265x7
255x7
255x7 drop w/ 205 to fail

Side Laterals

70x20
70x20
70x20
75x15 drop w/ 50 to fail

Bent Over Laterals

85x20
85x20
90x20
90x20 drop w/ 65 to fail

50's 15 side/15 front/15 BO Lateral

FM

205 to fail
205 to fail

Shrugs

225x50
315x50
405x50
495x50
625x30
635x30
645x30
405x50
315x50
225x50

Cardio 50 minutes and 750 calories burned.

I did my cardio in the morning before work today and I liked it much better. It seemed to go by a lot faster for some reason and it helps get me going in the morning. It was also amazing not having to go so long without eating. It sucks usually because I will eat after work wait an hour, go train for 1.5-2 hours then do close to an hour of cardio. It ends up being 4-5 hours without eating and I end up losing a ton of energy and feeling shitty. This way I can eat right after I'm done lifting. I am probably going to stick to fasted cardio in the AM for a while. We will see how it affects my leg days. I might have to lower the weights a bit.

[Fighter_15]

8/12/11

Back

Lat PD

270x20
270x15
270x15
280x15 drop set w/170 to fail + 130 to fail

Bent Over Rows

385x20
395x15
405x15
405x15 drop with 315 to fail x2 & drop with 225

One Arm Dumbell Rows

110x20
110x20
110x20
110x20 drop w/ 90x2

Deadlifts

455x10
465x8
475x7
485x5

Lat Machine

X - to fail
X - to fail
X - to fail
X - to fail
X - to fail

50 minutes of cardio

I did cardio in the morning again. I liked it much better today as well. It didn't affect my deadlift strength at all either even though it's primarily a back exercise there is some legs involved.

[Fighter_15]

8/13/11

Did 50 minutes of cardio fasted in the morning. I flew threw it and it felt very good. Skipped out on abs and went back later to do a quick 10 set bicep workout along with tanning and some posing practice. On Monday I will be 10 weeks out. I'm crawling closer

[Fighter_15]

Throwing some sick weight round mate! Best of luck with your contest prep.

Thanks bro. Nice to see a new person posting in my journal.

Seriously amazing leg training bro.

Thanks a lot Coke. The only thing that was worrying me was my knee pain. I will have to start taking some ibuprofen before my leg workouts. I plan on trying AM fasted cardio before my leg day next Wednesday. We will see how it affects my performance/strength.

[Fighter_15]

8/15/11

Chest/Hams

Bench Press

365x6
345x8
335x7
325x7

Incline Press

1 warmup 185x10
305x10
305x7
295x7 drop w/ 205

Dumbell Flat Bench Press

100x15
100x10
100x10
100x10

Bodyweight Dips

x to fail
x to fail
x to fail
x to fail

Cable Fly's

108x20
108x20
108x20
108x20 drop w/ 84x2 and 72x1

Seated Leg Curls

237x50
237x30
237x30
237x30 drop w/ 170 + 130

Lying Leg Curls 1 leg at a time

55x20
60x15
60x15
60x15

Stiff Legged Deadlifts

425x10
435x8
445x6

55 Minutes of cardio - About 810 calories

Felt pretty good today. I was getting light headed on my last few sets of SLDL probably because I had not eaten in about 4 hours. I felt really good after I ate my post workout meal though. I am not officially 10 weeks out. I upped my cardio another 5 minutes. Next week I will up it another 5 so I'm at 60 and that will probably be all I'll need. I don't think I'll have to up it much more and will probably be able to lose the rest of the fat with dieting and keeping the cardio at that.

I'm starting to look a lot leaner. However my body should start changing the most now that my metabolism is really flying. We will see.

[Fighter_15]

I also didn't notice any decrease in hamstring strength from doing morning cardio so I will probably continue doing it that way. I like it much better getting it out of the way first thing in the morning.

[Coke]

Way to be holding it all down, glad to hear things are coming along as planned.

[Fighter_15]

8/16/11

Triceps/Biceps

Curls

Pre-Exhaust 125x20
125x15
125x10
125x10

Preacher Curls

Pre-Exhaust 100x14
100x10
100x10
100x10

Machine Preacher Curl

130 to fail w/ forced reps
120 to fail w/ forced reps
110 to fail w/ forced reps
100 to fail w/ forced reps drop w/ 70 & 50

Cable Curls

132 to 36 all to failure

Close Grip

1 warmup @225
305x8
305x8
315x5

Skullcrushers

180x12
180x8
180x8
180x8 drop w/110

Pushdowns

132x50
132x50
144x20
144x20 drop w/ 84 to 36 all to failure

Abs

Cardio 55 minutes about 817 calories

Pretty good workout today. I have been feeling very motivated as I am looking better every week.

[Fighter_15]

Way to be holding it all down, glad to hear things are coming along as planned.

Thanks Coke. Everything is going very well.