Wish Me Luck II...

[coffee-guy]

Training Log...

Hopefully I will do my best at keeping this up to date - I would really like to see some other folks start putting up logs in the training section so get to posting everyone....

Monday 02/26/07

5:45am - 1 hour of cardio on treadmill

1:30pm - Back,Biceps,Calves

~Rack Pulls~

135x20
225x15
315x15
405x12
495x12
545x10
545x10

~Weighted Pullups~

50x12
60x10
60x10

~Hammer Strength Rows~

(each arm)

135x12
135x10
135x10

~Cable Pullovers~

100x12
100x12

~Hammer Curls~

60x12
65x10
65x10

~Spider Curls~

35x12
35x12

~Seated Calf Raises~

135x20
135x20
135x20

(superset with)

~Donkey Calf Raises~

315x15
315x15
315x15

2:30pm - 30 minutes of cardio on bike

[coffee-guy]

Training Log

Tuesday 02/27/07

5:45am - 45 minutes of cardio on treadmill

1:30pm - Chest, Hamstrings, Abs

~Smith Machine Flat Bench~

135x20
225x20
275x15
315x12
365x8
405x6

~Incline Dumbell Flyes~

(with 10 second hold at bottom of last rep)

50x15
60x12
65x10

~Hammer Strength Incline Press~

(each arm)

135x12
135x12
135x12

~Dips~

(No Weight - Burnout)

40
30
30

~Seated Leg Curls~

150x15
175x12
175x12
185x8

~Standing Leg Curls~

60x12
70x10
70x10

~One-Footed Leg Press~

(with feet wide and high)

100x15
100x15
100x15

~Hanging Leg Raises~

25
25

(alternating sides)

20
20

~Hammer Strength Ab Machine~

30x50
30x25
30x25

[SonofBone]

Interested to see your progress. Nice base and off to a good start at 203. good luck and best wishes

[Shibby]

So just to make it easier on the search, here's your link http://www.superiormuscle.com/vbulle...ad.php?t=31688

Most things do look a lot better. The one thing that stands our for me though, is your back looks the same size, just a little leaner. My thought on that is that when you get leaner you generally look bigger, so I don't know if maybe the pics are giving me a false impression...?

[Chadd77]

As far as bf% goes I think you are where you need to be for 7 weeks out. I agree with you that you should focus on your posing. The way you present yourself on stage is huge! In 7 weeks you're not going to improve a lacking body part. That can take years. That's why I took off 2 years. Of course I still think I have many improvements to make before I will be satisfied. But... I guess that's what keeps us pushing and working hard. Good luck to you brother!!! Great post by the way. It's nice to see your diet, cycle, and pics all in one thread. What shows are you going to be doing?

[PWoody]

Looking really good bro. Keep up the good work and good luck!

[FitnessBrat]

Nice pics - I think you look delicious :P

[coffee-guy]

Training Log...

Wednesday 02/28/07

5:45am - 1 hour of cardio on treadmill

2:30pm - Shoulders, Triceps, Calves (scheduled to be late due to am dr's appt)

~Dumbbell Shoulder Presses~

35x20
75x12
85x10
85x10

~Lateral Dumbbell Raises~

50x12
55x10
55x10

~Upright Rows~

135x12
135x12
135x12

(superset with)

~Reverse PecDeck~

200x20
200x20
200x20

~Close Grip Bench Press~

135x20
225x15
315x10
315x10

~Machine Tricep Press~

120x15
135x12
150x8

~Machine Dips~

15x12
15x12

(superset with)

~Rope Pulldowns~

12x15
12x15

~Standing Calf Raises~

(dropsets w/no rest)

315x15
225x20
135x35
0x35

6:30pm - 30 minutes of cardio on bike

[mindstar]

I see some definite improvements, good work bro, steady on and you won't need any luck.

[big chris]

imo-i like to see huge traps.
yup! your solid though...good luck!!!!!

[coffee-guy]

PC has been down for almost THREE weeks now - WTF :cursin: - I'm still holding steady at 203 but vascularity is much more pronounced as my bf's dropping nicely - legs still need to lean out more than anything though :mad: - I will try to get this updated ASAP...

[coffee-guy]

Thursday 03/01/07

5:45am - 45 minutes of cardio on treadmill

1:30pm - Quads, Abs

Several warmup sets of Leg Extensions

~ATG Squats~

135x20
225x20
275x20
315x15
315x15
365x10
365x10

~Leg Extensions~

225x15
225x15
225x15
175x20
125x20
75x35

~Walking Lunges~

50x3sets

~Hip Adductions/Abductions~

100x20
100x20
100x20

~Hanging Leg Raises~

25
25

(alternating sides)

20
20

~Hammer Strength Ab Machine~

30x50
30x25
30x25

[coffee-guy]

Monday 03/05/07

5:45am - 1 hour of cardio on treadmill

Starting new split this week

2:30pm - Chest/Calves

~Incline Bench~

135x20
225x15
275x12
315x10
315x10

~Dumbell Flyes~

(with 10 second hold at bottom of last rep)

75x15
85x12
85x12

~Hammer Strength Incline Press~

(each arm)

135x12
135x12
135x12

~Cable Pushups~

(No Weight - Burnout)

20
15
15

~Machine Flyes~

225x12
250x8
250x8

~Seated Calf Raises~

135x15
135x15
135x15

~Donkey Calf Raises~

315x12
315x12
315x10

3:15pm - 30 minutes of cardio on bike

[coffee-guy]

Tuesday 03/06/07

5:45am - 45 minutes of cardio on treadmill

1:30pm - Back/Abs

~Weighted Pullups~

50x12
60x12
60x10
60x10

~Hammer Strength Rows~

(each arm)

185x12
185x12
185x12

~Cable Pullovers~

100x12
100x12

~Dumbbell Rows~

110x10
110x10
110x10

~Hanging Leg Raises~

25
25

(alternating sides)

20
20

~Hammer Strength Ab Machine~

30x50
30x25
30x25

2:15pm - 30 minutes of cardio on bike

[coffee-guy]

Wednesday 03/07/07

5:45am - 1 hour of cardio on treadmill

2:30pm - Quads/Hamstrings

Several warmup sets of Leg Extensions

~ATG Squats~

135x20
225x20
275x15
315x12
365x8

~Stiff Legged Deadlifts~

225x15
275x12
275x12
225x12

~Hack Squats~

225x20
315x12
315x12
225x15

~Standing Leg Curls~

80x15
80x15
80x15

~Walking Lunges~

50x3sets

~Hip Adductions/Abductions~

100x20
100x20
100x20