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Journey to Nationals with PSL/EP

Pull day today. Went well. Didn’t feel as strong today but still pushed it hard.

8-11-20 pull day 2

Pull-ups 3 sets to failure to warm up back

Rack pull 455lbs - 11, 10
Backoff set 405lbs - 12

DB Hammer curls 60lbs - 10
50lbs - 15, 14

T-bar rows 4 plates 10, 8
Drop set 3 plates & 25 - 8
Drop set 3 plates - 8

Seated DB curls 40lbs - 12, 11, 11

Seated low cable rows 225lbs - 9, 8
Drop set 180lbs - 8
Drop set 150lbs - 6

Cable curls 20lbs - 12, 10, 10

DB Pullovers 80lbs - 12, 11
 
8-12-20 push day 1

DB incline press 120lbs - 12, 9
Backoff set 100lbs - 10

HS reverse shoulder press 4 plates & 2 25s - 12, 10, 10

Incline DB fly’s modified - 12, 11, 10

Overhead tricep ext. 100lbs - 10, 10, 8

DB raises - 12, 12, 10

Cable flies low to high 140lbs - 15, 12, 10
 
Leg day 1 was successful. I was wobbling out of the gym today. Got to grow these twigs! Weekly checkin tomorrow with coach. Will have pic updates.

8-13-20 leg day 2

Hack squats 10 plates - 12, 10, 9
Backoff set 8 plates - 12

Close stance leg press 20 plates - 10, 9
Backoff set 16 plates - 10 reps

Seated calf raises 3 plates - 15, 14, 12

Adductors 300lbs - 14, 13, 12, 10

Standing calf raises 150lbs - 12, 11, 10, 10

Leg ext. 225lbs - 12, 12, 11, 8
Drop set 180lbs - 8, 6
Drop set 150lbs - 6, 5
 
Leg day 1 was successful. I was wobbling out of the gym today. Got to grow these twigs! Weekly checkin tomorrow with coach. Will have pic updates.

8-13-20 leg day 2

Hack squats 10 plates - 12, 10, 9
Backoff set 8 plates - 12

Close stance leg press 20 plates - 10, 9
Backoff set 16 plates - 10 reps

Seated calf raises 3 plates - 15, 14, 12

Adductors 300lbs - 14, 13, 12, 10

Standing calf raises 150lbs - 12, 11, 10, 10

Leg ext. 225lbs - 12, 12, 11, 8
Drop set 180lbs - 8, 6
Drop set 150lbs - 6, 5
For your standing calves, are they regular standing or donkeys? I know you would have added detail if it was donkeys, but I just want to clarify when I read your log..
Do you like back off sets better than drop sets? Do you notice faster muscle growth with back-offs compared?
Some guys swear my traditional drop sets, yet others claim best result with back-offs.. Where do you stand there? You going for CNS shock.. Everyone's modifications vary..
I'm a drop set guy..
 
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For your standing calves, are they regular standing or donkeys? I know you would have added detail if it was donkeys, but I just want to clarify when I read your log..
Do you like back off sets better than drop sets? Do you notice faster muscle growth with back-offs compared?
Some guys swear my traditional drop sets, yet others claim best result with back-offs.. Where do you stand there? You going for CNS shock.. Everyone's modifications vary..
I'm a drop set guy..

They are standing calf raises. I like donkey better but I don’t have that machine. I will have my wife sit on my back and donkey calf raises on a platform sometimes.

I like both drop sets and Backoff sets. I prefer Backoff sets with compound movements because i can still go heavy and I don’t have to use someone to take off weight for a drop set. I will use drop sets on machines and cables since it’s easy to drop weight quickly and safer in my opinion.
 
Updates pics. Weighing 260.9lbs fasted in the morning. Up 26lbs from contest weight which was 7 weeks ago.

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Leg day today. Got it in early due to plans later on today. Lower back got a bad pump in it and caused me to go lighter on deadlifts. It went away about halfway through training but was still a little sore. Will be going to chiropractor on Wednesday. He is an IFBB pro as well so it’s cool we can talk about competing.

8-17-20 leg day 1

Weighted lunges 80lbs - 12, 12, 12 steps

Deadlifts 315lbs - 8, 8, 8 reps *had to go lighter lower back was bothering me.

Landmine sumo squats 4 plates - 12, 12, 12, 12

RDL with v-squat 6 plates - 12, 12

Calf presses 230lbs - 15, 15, 14, 13, 12, 12

Lying hamstring curls 140lbs - 12, 11, 10
Drop set 110lbs - 8
 
Hey guys and gals hope all is well. It’s a non-training day for me. Looking forward to the time off today and just relaxing. These days off though mess with me mentally. I’m always thinking about the next workout and what I can do to get better but I know growth happens while we rest and recover. Here is what my non-training day nutrition looks like after last update.

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Hey guys and gals hope all is well. It’s a non-training day for me. Looking forward to the time off today and just relaxing. These days off though mess with me mentally. I’m always thinking about the next workout and what I can do to get better but I know growth happens while we rest and recover. Here is what my non-training day nutrition looks like after last update.

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I know what you mean on those days off. I’m the same way, I just want to train everyday. I do 6 days on and 1 off tho just to give that break to my body and get things done around the house.
 
I know what you mean on those days off. I’m the same way, I just want to train everyday. I do 6 days on and 1 off tho just to give that break to my body and get things done around the house.

I’m doing the same thing with push,pull,leg. It’s 3 days on and 1 day off then repeat.
 
Pull day today. Felt strong and lower back is feeling great after I went to chiropractor this morning. He did some electro dry needling. Back felt amazing after it.

8-19-20 pull day 2

3 sets of pull-ups

Rack pulls 500lbs - 10, 8 reps

Incline hammer curls 60lbs - 11, 10, 10

DB rows 120lbs - 11, 10, 10

Cable curls 35lbs - 12, 11
Backoff set 30lbs - 12

HS iso row 6 plates & 2 25s - 12, 10, 10

DB curls 50lbs - 12, 11, 10
 
I know what you mean on those days off. I’m the same way, I just want to train everyday. I do 6 days on and 1 off tho just to give that break to my body and get things done around the house.

I'm just getting back into the swing of having a full schedule with training, I missed it, but I will say I had more down time since March than I ever have in my entire time training, I enjoyed the down time and getting things done but mentally I started deteriorating.. I forget what it's like to look forward to having a day off, I miss that feeling.. although even on my off days I'm still thinking of the grind..
 
Had a pretty good push day today. Strength was there and was able throw around a little extra weight with slow controlled form. Have checkins tomorrow. Feeling tighter lately so that’s good. We’ll see tomorrow.

8-21-20 push day 1

Incline BB press 315lbs - 8, 6
Backoff set 275lbs - 10

Smith behind neck press 195lbs - 10, 10, 8

Incline DB flies 50lbs - 12, 12, 10

Overhead tricep ext. 80lbs - 12, 12

Lateral DB raises 40lbs - 12, 12, 11

Incline touching DB press 80lbs - 10, 9

HS incline press 4 plates - 2 sets to failure
 
I'm just getting back into the swing of having a full schedule with training, I missed it, but I will say I had more down time since March than I ever have in my entire time training, I enjoyed the down time and getting things done but mentally I started deteriorating.. I forget what it's like to look forward to having a day off, I miss that feeling.. although even on my off days I'm still thinking of the grind..

Good to hear man. It won’t take any time for you to get back into form!
 
Weekly updates with coach. Holding tight at 260lbs. Coach is dialing up more food for this week. My body seems to want it so we will keep feeding it!! [emoji123] Have leg day today and will report back later.

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