I am planning on going to the Arnold Classic in Columbus, OH, on Feb. 28th - March 1st. There are going to be some big mofo's at the Arnold Classic, so instead of being small, I can maybe be not so small in comparison.
Mon- Chest, Calves
Tues- Back, Forearms, Abs
Wed- Quads, Hamstrings
Thurs- Deltoids, Traps, Calves
Fri- Biceps, Triceps, Forearms
Sat- Cardio, Abs (If I am feeling frisky that day)
Reps and Sets
Warmup: 4sets x 6reps (Lightweight to moderately heavy)
Flat Bench: 3sets x 10-12reps
Incline DB's: 3sets x 10-12reps
Hammer Strenght Wide Chest Machine: 3sets x 10-12reps
Machine Flye: 3sets x 10-12reps
Flat Bench Negative: 1set x 1rep (pending how the slightly torn tendon is feeling that day)
*I am going to switch off Flat Bench and Incline DB's every week.
**Even though I am racing a few members to 405 on Flat Bench, my reps will stay higher because of a re-occuring injury.
T-Bar: 3sets x 10,8,6reps
Hammer Strenght Pulldown Machine: 3sets x10,8,6reps
Cable Rows: 3sets x 10,8,6reps
Wide Grip Underhand Pull Ups to Chest: As many as I can get
Quads and Hamstrings:
Leg Press: 4sets x 20-25reps
Aductor: 3sets x 20reps
Abductor: 3sets x 20reps
Lying Leg Curl: 3sets x 12-15reps
*I have a torn miniscus, so I want to take it easy and not over-stress anything.
DB Shoulder Press: 4sets x 12,10,8,6reps
Rear Delt Machine Flye: 3sets x 12,10,8reps
Side Raises: 3sets x 8-10reps
Front Raises: 1set x 8-10reps
*I only like to do one set of Front Raises because I feel they get a little bit of a shock on Chest day.
Standing Barbell Curl: 3sets x 12,10,8reps
On Arm Spider Curl: 3sets x 12,10,8reps
Rope Hammer Curl: 3sets x 12,10,8reps
Close Grip Bench: 3sets x 12,10,8reps
Weighted Dips: 3sets x 12,10,8reps
One Arm Reverse Pressdown: 3sets x 12,10,8reps
Day 1: High-Volume
Exercise A: Calf Superset*
A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)
A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo
*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.
Exercise B: Standing Calf Raises
B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
Day 2: Low-Volume
Exercise A: Triple Drop Standing Calf Raises
A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.
***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.
DB Shrugs: 4sets x 12-15reps
*I do an additional 3sets of lightweight warmup.
Behind the Back BB Wrist Curl: 3sets x 12-15reps
Reverse DB Wrist Curl: 3sets x 12-15reps
*I don't do any warmup scheme since they are already pumped from previous exercises.
I plan on consuming about 3000 calories a day. 1000 will come from roughly 250 grams of protein, and the other 2000 will be a makeup of carbs and fats. Even though I am trying to put on some mass, I am trying to avoid any foods that contain a lot of sugars. I will probably end up eating about 6 meals a day and try to avoid any type of snacking if at all possible.
Protein Shakes: 2 a day
Glutamine: 15grams a day
Multivitamin: 1 a day
Short-Term Goals: (By the week of Jan.12-18)
Flat Bench: 365 x 2
Supported (Parellel to ground) T-Bar: 285 x 2
DB Shoulder Press: 110 x 4
Barbell Curl: 185 x 2
Weighted Dips: 105 x 6
Goals by Arnold Classic:
Flat Bench: 405 x 1
Supported T-Bar: 315 x 1
DB Shoulder Press: 110 x 12
Barbell Curls: 205 x 2
Weighted Dips: 125 x 6