Please Scroll Down to See Forums Below 
seandh07
New member
LISS you should keep heart rate at min of 115 and max of 130
LISS you should keep heart rate at min of 115 and max of 130
cangal
New member
Popping in to see how your comp prep is going
Still going hard with the weights, finally starting to look like I have some delts! Thanks again for that workout!!
P
psizzle_8
Guest
That workout is my pride and joy...I'm gonna start incorporating it once a week myselfPopping in to see how your comp prep is going
Still going hard with the weights, finally starting to look like I have some delts! Thanks again for that workout!!
P
psizzle_8
Guest
Upper Body Workout A
- Bench Press, 95lbs
- Bent Over Row, 75lbs
- Dumbbell Shoulder Press, 50, 40, 40lbs
- Lying Tricep Extension on incline bench, 55lbs
*superset with overhead one arm DB extension, 15lbs
- Barbell Curl, 60, 55, 50lbs
*superset with incline push-ups
- One-arm concentration curls, 20lbs
- Finished with 3 sets static arm curls for an extra pump & burn, 15lbs
The way I did reps each set:
Set 1: 15
Set 2: 20
Set 3: 25-30
My biceps have always been one of my strong points, and they look ridiculous right now. So I'm gonna start paying less attention to them. Instead of doing two full-on upper body days a week like I have been, I'm gonna replace upper body day #2 with a day devoted to shoulders and triceps.
Not posting diet anymore for the time being...when I start the next phase of my prep I'll start that up again if you guys want.
- Bench Press, 95lbs
- Bent Over Row, 75lbs
- Dumbbell Shoulder Press, 50, 40, 40lbs
- Lying Tricep Extension on incline bench, 55lbs
*superset with overhead one arm DB extension, 15lbs
- Barbell Curl, 60, 55, 50lbs
*superset with incline push-ups
- One-arm concentration curls, 20lbs
- Finished with 3 sets static arm curls for an extra pump & burn, 15lbs
The way I did reps each set:
Set 1: 15
Set 2: 20
Set 3: 25-30
My biceps have always been one of my strong points, and they look ridiculous right now. So I'm gonna start paying less attention to them. Instead of doing two full-on upper body days a week like I have been, I'm gonna replace upper body day #2 with a day devoted to shoulders and triceps.
Not posting diet anymore for the time being...when I start the next phase of my prep I'll start that up again if you guys want.
P
psizzle_8
Guest
Today had to be an unscheduled off day. I was prepared to spend all weekend working on this series of assignments for a class...he sprung on us that it is now due tonight at midnight. So he let us out a little early, I went straight to the tutoring center and stayed there til it closed, THEN went to a friend's house and got extra help there. Very stressful ass day to say the damn least, I am JUST now getting home. Will do some good cardio, but that's all I will be able to do today. Gotta love college
P
psizzle_8
Guest
Ok, did things a little different today. Did a shoulder-bi-tri sequence. Was supposed to be my off day, but I just felt like today was meant to be spent in the gym.
Did each exercise for 3-4 sets, 12-15 reps. Some were supersets, some were not. Mixed it up.
- Seated military press
- Barbell curl
- Front-to-back DB overhead extension
- Reverse pec deck
- Cable curl
*superset with static arm curls
- Overheard rope extension
- Leaning one-arm cable lateral raise
- Bent-over cable curls
- Reverse one-arm tricep pressdowns
- Lateral raises
*superset with steering wheels
Think that's about it...it was a free-for-all day. Was just in the mood to go at it from all angles today, didn't leave til I couldn't lift my arms and looked like I had just jumped in a pool.
Tomorrow will be a usual leg day...Monday will be my off day. I'm strongly considering going back to the circuit program I was doing at the beginning of this...will more than likely do so.
Did each exercise for 3-4 sets, 12-15 reps. Some were supersets, some were not. Mixed it up.
- Seated military press
- Barbell curl
- Front-to-back DB overhead extension
- Reverse pec deck
- Cable curl
*superset with static arm curls
- Overheard rope extension
- Leaning one-arm cable lateral raise
- Bent-over cable curls
- Reverse one-arm tricep pressdowns
- Lateral raises
*superset with steering wheels
Think that's about it...it was a free-for-all day. Was just in the mood to go at it from all angles today, didn't leave til I couldn't lift my arms and looked like I had just jumped in a pool.
Tomorrow will be a usual leg day...Monday will be my off day. I'm strongly considering going back to the circuit program I was doing at the beginning of this...will more than likely do so.
P
psizzle_8
Guest
Today was an off day with my usual two cardio sessions, one 60min HIIT and I'm about to do some LISS in a bit. Only doing these two a days with cardio for the next few weeks...
BUT.. I'm starting the circuit training back up again tomorrow. Because these sessions are good cardio on their own (and I'll be doing the 3.5min cardio bursts between sets) so I'll more than likely cut it down to cardio once a day, and twice a day on my off days. We will see. I'll probably just do a 'it depends on how I feel' type approach.
I'm still considering this to be my conditioning/lean-up phase of my prep. In about 3 weeks it'll get down to business and I'll be starting up my actual contest prep for the show on July.
BUT.. I'm starting the circuit training back up again tomorrow. Because these sessions are good cardio on their own (and I'll be doing the 3.5min cardio bursts between sets) so I'll more than likely cut it down to cardio once a day, and twice a day on my off days. We will see. I'll probably just do a 'it depends on how I feel' type approach.
I'm still considering this to be my conditioning/lean-up phase of my prep. In about 3 weeks it'll get down to business and I'll be starting up my actual contest prep for the show on July.
P
psizzle_8
Guest
Legs
20 total reps per exercise
Squats - 80lbs
Leg press - 100lbs
Lying leg curl - 60, 60, 50lbs
Abductions - 70lbs
Adductions - 60lbs
Calf raises - 80lbs
50 reps standing free squat
Cardio burst
Repeat circuit 3x
Enjoyed being back on this program. My left big toe is being a pain in the ass, I'm unable to walk on it. Pretty pissed about it. So for the time being I'm gonna try LISS on my usual machine and see if I can handle it, if not I'll be utilizing the bike for my cardio until it gets better.
20 total reps per exercise
Squats - 80lbs
Leg press - 100lbs
Lying leg curl - 60, 60, 50lbs
Abductions - 70lbs
Adductions - 60lbs
Calf raises - 80lbs
50 reps standing free squat
Cardio burst
Repeat circuit 3x
Enjoyed being back on this program. My left big toe is being a pain in the ass, I'm unable to walk on it. Pretty pissed about it. So for the time being I'm gonna try LISS on my usual machine and see if I can handle it, if not I'll be utilizing the bike for my cardio until it gets better.
P
psizzle_8
Guest
Just finished one of my long...long LISS cardio sessions.. And, as expected, it resulted in only minor discomfort in my hurt toe (I feel so lame saying that), so for now I'll just stick to LISS, as I'm almost certain my intense HIIT sessions are what aggravated it in the first place.
I'll get my HIIT done with my cardio bursts between sets on my workout days...I also have a stationary bike here at home, so if needed, I'll start doing some HIIT on it....but, I've always preferred long LISS sessions anyway, so I doubt it. I should just run marathons, I never do less than fuckin 5k's with my sessions as it is lol
Here's to getting my spark back. feels great.
I'll get my HIIT done with my cardio bursts between sets on my workout days...I also have a stationary bike here at home, so if needed, I'll start doing some HIIT on it....but, I've always preferred long LISS sessions anyway, so I doubt it. I should just run marathons, I never do less than fuckin 5k's with my sessions as it is lol
Here's to getting my spark back.
feels great.Hey girl!
So i see you've switched it up again. Do you do this to keep your body guessing or more cuz you get bored doing the same thing? I started the PHAT program about a month ago now and am LOVING it, it's very intense and I'm seeing awesome gains (except squats, I'm having an issue, maybe I should PM you).
Do you try to go up in weight every week or are you not too concerned with that right now?
I think I'd like to try something similar to your circuit training when i start my cut.
