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Thread: Journey to the stage

  1. #261
    Growing Brother
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    Quote Originally Posted by agreeosa View Post
    The transformation is obvious and it is really fantastic. You have done a great job. When is the contest and will you let us know the result? I am from a small town
    Thanks brother. I did a couple shows this spring and will do a couple this fall. Trying to stay tight snd lean and work on my weak points.
    I値l def keep y誕ll posted. Thanks for your support my friend.
    Last edited by gearhead; 06-22-2021 at 12:36 AM.

  2. #262
    Growing Brother
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    Keeping tight
    I知 curious what y誕ll would do gear wise between now and the fall. I need to stay lean but would like to build a few areas. What would you run , dose and duration between now and the cut. I believe my next show is late October.

  3. #263
    EVO V.I.P. Tazz's Avatar
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    legs looking NICEE

  4. #264
    Growing Brother
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    Quote Originally Posted by Tazz View Post
    legs looking NICEE
    Thanks buddy I知 trying to add more size to my Vastis intermedius now I want that teardrop effing huge

  5. #265
    Growing Brother
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    Sunday
    Cardio
    45 min LISS

    Lower body warm up
    Lunge complex
    10 reps each leg 4 sets
    *walking
    *Lateral
    *reverse
    *diagonal

    Group b
    10 reps each 2x through
    L-sit( hanging leg raises )
    Glute bridge
    Cossack squats
    Band abductions

    Safety squat
    135x25
    185x20
    225x12
    275x 8
    315x 6
    335x4
    355x2
    365x1

    Single Leg extensions
    8 sets of 25 each leg

    Dual Leg laying curls
    6 sets of 15

    Step up on 16 box
    135lb barbell
    10 reps each leg
    4 sets
    45 second test between

    Ab complex/ 3 rounds
    Plank 1 min each side
    Russian twists. 10 each side
    Ball slams15
    Toes to bar 12
    Ghd 15

  6. #266
    Growing Brother
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    Monday
    Cardio
    15 min row sprints
    15 min interval arc trainer

    Warm up 3 x through
    Single arm sliding push-ups 10 each
    Trx inverted y fly 10 reps
    Band front raise to pull apart. 10 reps
    Single arm Medicine balm push-ups 10 reps
    Renegade row 10 reps each arm

    Incline db press
    80x 15
    90x12
    100x10
    105x8
    110x8
    105x8
    100x10
    90x10
    80x10

    Db flys
    5 sets of 10
    40
    45
    50
    50
    40

    Strict pull-ups
    3 sets 15 reps
    Reverse grip
    2 sets of 10
    Neutral grip
    2 sets of 10

    Single arm db snatches
    4 sets of 10
    80
    90
    100
    80

    kB swings
    3 sets 15
    36kg kettle bell

    Met conditioning. 3 rounds for time

    Run 400meters
    12 reps v- ups
    16 mountain climbers
    10 box Julie

  7. #267
    Growing Brother
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    Tuesday -today

    Warm up 3 x through
    Single leg db Romanian deadlift 10 reps each
    Prisoner squats (20 reps)
    Banded lateral walks 15 steps each side
    Rotational planks. 30 sec hold each
    Single leg glute raise 10 reps each

    Split jerk
    135x10
    185x 10
    205x8
    225x5
    245x2

    *Band work for rotator cuff in be tween each set

    Dips
    3 sets of 20 no assist

    Romanian deadlift
    Standing on 4 box
    5 seconds to lower
    135x15
    185x15
    225x10
    285x6
    315x6
    225 x 10

    Rogue hip thrust machine.
    3 sets 115lbs 12 reps
    GHD eccentric movement (10 seconds to lower)

    Stretch and roller.
    Skipped the metcon because there was no way my tires ass was going to do that many burpees.

  8. #268
    EVO V.I.P. Tazz's Avatar
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    some killer sessions! keep it going my man!

  9. #269
    Buff Brother
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    Mar 2020
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    Quote Originally Posted by trainwreck74 View Post

    Keeping tight
    I知 curious what y誕ll would do gear wise between now and the fall. I need to stay lean but would like to build a few areas. What would you run , dose and duration between now and the cut. I believe my next show is late October.
    Looking good man. You can run about anything and stay lean. I have ran test and Deca for my first 8 weeks of contest prep in the past. Just keep a low dose AI in and you will manage water retention just fine.

  10. #270
    Growing Brother
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    Wednesday
    Cardio
    30 min LISS on treadmill

    Warm up
    4x through
    Leg lifts-14 reps
    Band good mornings-14 reps
    Glute bridge- 3 x 30 seconds
    Trx pistol squat- 10 reps each
    Banded Monster walk- 15 reps each side

    Work session - 3 sets
    Goblet squat jump 15 reps
    Reverse lunges 10 reps each leg
    Smith machine split jumps 135 」 10 reps
    Seated good mornings 100 pounds eight reps slowly

    Work session 2 : 3 x through
    Rogue monster belt squat
    - Sumo style 185 pounds ass to grass 12 reps
    Rogue cable belted hip thruster
    - 120 pounds 10 reps holding at the top for three seconds
    Rogue platform reverse hyper壮
    - 10 reps so easy pointed toes perfect form


    Metcon
    5 rounds

    Wall sit 45 seconds
    Row 200 meter
    Med ball slams (10 reps )
    Battle rope 45 seconds
    Walking lunges 10 reps each leg
    Toes to bar 10 reps

    Crawl to treadmill and lightly walk for seven minutes lowering my heart rate

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