Lizard King
Administrator
Staff Member
- Sep 9, 2010
- 14,550
- 8,021
Don't tease me with gravy boobies!! @FlyingDragon did that one and it didn't end pretty..
24 Week Show Prep WPD (MW 2018)
- Thread starter BovaJP
- Start Date
-
- Tags
- wpd
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Morning Iron Peeps!
I'm still on the same diet, FYI....coach might change it up in a bit, will see.
Mon, 12/11, ~6p alone
Hamstrings, calfs
Superset: (x3)
-Lying hamstring curls 70#, 20 reps
-standing calf raises, 250#, 13 reps
Giant set: (x3)
-Standing hamstring curls, 20#, 15 reps
-Seated calf raises, 70#, 12 reps
-Wide stance bodyweight sumo squats
-Smith machine good mornings.
This was my first time doing this, so i wanted to make sure i had good form.
2/10-12 reps
+2/10 - 12 reps
same weight - 15 reps
-Db deadlifts - with 3 different stances, 10 reps each
normal leg stance
wide leg stance
cross legs
Cable work:
-Adductors, 20#, 12 reps
-Abductors, 20#, 12 reps
-Rear leg raises, kneeling on bench, 40#, 12 reps
Hamstrings on row machine
-OK i seen this done on a youtube vid. I shoulda vid'd myself and posted here LOL. Lying down, face up, put both feet onto the seated pad of row machine, on the end...the side that doesn't have the fan. Then push up with your hips and move your feet down and then back up.
I did 2 sets of 12 and 10 reps. Not sure if i'll do these again LOL. They were good, but can do similar on a large ball.
Tues, 12/12, 5a, w/trainer
Chesticles and Shoulders
-30 pushups
Giant set: (x3)
-db incline bench press, 30#, 10 reps; 40#-10 reps; 40#-10 reps
-db flat bench press, 30#-10 reps; 40#-10 reps; 40#-10 reps
-lying flyes machine, 12 reps 12reps, 12 reps (not sure how much ## was on ooops)
Giant set: (x3)
-cable underhand standing flyes, 30#, 15 reps
-cable overhead standing flyes, 30#, 15 reps
-push ups - as many as you can
-Lateral raises, swinging out
50#, 40#, 30#, 20#; then 10# lateral raises slow on the negative.
Superset: (x3)
-Back of head seated cable pull downs 80#, 15 reps
-db bent over flyes, 15#, 20 reps
NOTE: Just got my waist trainer in mail yesterday! I wore it for 1.5 hrs today on way to work. Will be working up to wearing it several hours in a day and perhaps while doing cardio as well. Maybe also put on that Vazoburn underneath.
Happy lifting y'all.
I'm still on the same diet, FYI....coach might change it up in a bit, will see.
Mon, 12/11, ~6p alone
Hamstrings, calfs
Superset: (x3)
-Lying hamstring curls 70#, 20 reps
-standing calf raises, 250#, 13 reps
Giant set: (x3)
-Standing hamstring curls, 20#, 15 reps
-Seated calf raises, 70#, 12 reps
-Wide stance bodyweight sumo squats
-Smith machine good mornings.
This was my first time doing this, so i wanted to make sure i had good form.
2/10-12 reps
+2/10 - 12 reps
same weight - 15 reps
-Db deadlifts - with 3 different stances, 10 reps each
normal leg stance
wide leg stance
cross legs
Cable work:
-Adductors, 20#, 12 reps
-Abductors, 20#, 12 reps
-Rear leg raises, kneeling on bench, 40#, 12 reps
Hamstrings on row machine
-OK i seen this done on a youtube vid. I shoulda vid'd myself and posted here LOL. Lying down, face up, put both feet onto the seated pad of row machine, on the end...the side that doesn't have the fan. Then push up with your hips and move your feet down and then back up.
I did 2 sets of 12 and 10 reps. Not sure if i'll do these again LOL. They were good, but can do similar on a large ball.
Tues, 12/12, 5a, w/trainer
Chesticles and Shoulders
-30 pushups
Giant set: (x3)
-db incline bench press, 30#, 10 reps; 40#-10 reps; 40#-10 reps
-db flat bench press, 30#-10 reps; 40#-10 reps; 40#-10 reps
-lying flyes machine, 12 reps 12reps, 12 reps (not sure how much ## was on ooops)
Giant set: (x3)
-cable underhand standing flyes, 30#, 15 reps
-cable overhead standing flyes, 30#, 15 reps
-push ups - as many as you can
-Lateral raises, swinging out
50#, 40#, 30#, 20#; then 10# lateral raises slow on the negative.
Superset: (x3)
-Back of head seated cable pull downs 80#, 15 reps
-db bent over flyes, 15#, 20 reps
NOTE: Just got my waist trainer in mail yesterday! I wore it for 1.5 hrs today on way to work. Will be working up to wearing it several hours in a day and perhaps while doing cardio as well. Maybe also put on that Vazoburn underneath.
Happy lifting y'all.
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Wed, 12/13: Cardio, 45 mins, stepmill.
Thurs, 12/14, 5a w/trainer
Legs
Superset: (x3)
-Squats, 135, 145, 155#; 12 reps
-Leg extensions, 95#, 12 reps; 12 reps; 10 reps-drop set 8 reps.
Superset: (x3)
-Squats 165#-12 reps; 175-12 reps; 185-12 reps
-Lying hamstring curls 90, 10 reps (1.5 reps ea)
Giant set: (x3)
-Squats 195-10 reps; 205; 8 reps; 215-6reps
-Leg press 145; 12 reps-wide legs
-Calfs on leg press, 15 reps.
Sat, 12/16 - 6a w/trainer
Back
-Underhand pull downs 80#-15 reps; 100#-15 reps; 120#-10 reps. Last set was a drop set.
-Hi lat pull downs, 140#; 15 reps.
-Bent over db rows 40# 15reps. Both arms, not single arm.
-Rack pulls, 225#-6 reps; 6 reps; 6 reps.
Cardio after, 45 mins, step mill. Wore waist trainer and vasoburn.
Posing practice after that.
Sun, 12/17
6a - cardio, stepmill, 30 mins.
11a - weightlifting
bi's, tri's and abs
Superset: (x3)
-Close grip bench - bar only (shoulder in pain all week, hurts when i bench.) 20 reps.
-Dip machine, 90#, 15 reps; 115-15 reps; 115-15 reps.
Superset:
-Tricep cable pushdowns 60#-13 reps; 70#-13 reps; 80#12 reps
-Cable curls 60#-15 reps; 70#-15 reps; 80#-12 reps
-Abs, hanging leg raises 20reps
Superset:
-db curls 20#-12 reps
-db kneeling on bench tricep kickbacks, 15#-12 reps
-ab crunches 20reps
-Ropepush downs, spreading wide and really concentrating, 30#, 12 reps, x3 sets.
Thurs, 12/14, 5a w/trainer
Legs
Superset: (x3)
-Squats, 135, 145, 155#; 12 reps
-Leg extensions, 95#, 12 reps; 12 reps; 10 reps-drop set 8 reps.
Superset: (x3)
-Squats 165#-12 reps; 175-12 reps; 185-12 reps
-Lying hamstring curls 90, 10 reps (1.5 reps ea)
Giant set: (x3)
-Squats 195-10 reps; 205; 8 reps; 215-6reps
-Leg press 145; 12 reps-wide legs
-Calfs on leg press, 15 reps.
Sat, 12/16 - 6a w/trainer
Back
-Underhand pull downs 80#-15 reps; 100#-15 reps; 120#-10 reps. Last set was a drop set.
-Hi lat pull downs, 140#; 15 reps.
-Bent over db rows 40# 15reps. Both arms, not single arm.
-Rack pulls, 225#-6 reps; 6 reps; 6 reps.
Cardio after, 45 mins, step mill. Wore waist trainer and vasoburn.
Posing practice after that.
Sun, 12/17
6a - cardio, stepmill, 30 mins.
11a - weightlifting
bi's, tri's and abs
Superset: (x3)
-Close grip bench - bar only (shoulder in pain all week, hurts when i bench.) 20 reps.
-Dip machine, 90#, 15 reps; 115-15 reps; 115-15 reps.
Superset:
-Tricep cable pushdowns 60#-13 reps; 70#-13 reps; 80#12 reps
-Cable curls 60#-15 reps; 70#-15 reps; 80#-12 reps
-Abs, hanging leg raises 20reps
Superset:
-db curls 20#-12 reps
-db kneeling on bench tricep kickbacks, 15#-12 reps
-ab crunches 20reps
-Ropepush downs, spreading wide and really concentrating, 30#, 12 reps, x3 sets.
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
oh man, i need to catch up my journal.
Mon, 12/18
~6p - alone
Legs, calves and abs
Superset:
-lying hamstring curls, 70#, 20 reps
-standing calf raises, 250#, 15 reps
Giant set:
-standing hamstring curls, 20#, 12 reps
-seated calf raises, 70#, 12 reps
-sumo squat, holding 45# kb, 15 reps
Superset:
-holding a 25# plate, in the good morning holding thingy, perform a good morning then go straight into a squat. Did 12 reps, no plate; then 12 reps w/25# plate; then 12 reps 35# plate.
Cable work:
-adductors 20#, 12 reps
-abductors 20#, 12 reps
-kneeling leg raises, 40#, 12 reps ea leg.
Various abs between sets.
Tues, 12/19
5a w/ trainer
(shoulder started hurting)
Superset:
-incline db curls, single arm 20#, 15 reps
-incline ez bar curls, chest on bench, 12 reps.
Giant set:
-hammer curls standing, 15#, 20 reps
-incline bench tricep push down 50#; 15 reps
-bent over tricep kickback cable, 40#, 12 reps
Giant set:
-standing cable curls 50#, 12 reps
-standing rope push downs 50#, 12 reps
-pec deck flyes, 12 reps
Wed, 12/20-cardio. 45 mins, fasted, step mill
Thurs, 12/21
5a w/trainer
Legs
Superset: (x3)
-vertical leg press, 180, 20 reps; added 45#
-single leg db (suit cases), 40# 15 reps.
Superset: (x2)
-lying hamstring curls 90#, 15 reps; added 20#, 10 reps
-Squats, 135#, 15 reps; went to 4/35# plates-12 reps
Ended with:
-bulgarian split squat 45#, 12 reps each leg.
Fri, 12/22-cardio, 45 mins, fasted, stepmill
Sat, 12/23
8a w/trainer
back
Superset: (x3)
-high lat pull downs, 2/35# plates and 2/25# plates
-low pull backs 60x2
Db rows: 12 reps each: 50#, 60#, 70#.
Db rows: 10 reps each, one arm drop set. So went through this with one arm, then switched arms and did the other.
70#, 60#, 50#.
Rackpulls: x3, 185#, 10reps, 12 reps, 12 reps.
Sun, 12/24
~2p, alone
bi's, tri's and abs
Superset: (x3)
-standing ez bar curls, 22#-8reps warmup; 42#-12 reps; 46#-12 reps; 52#-7 reps
-dip machine, 90#-12 reps; 115#-15 reps; 115#-15 reps.
Superset: (x3)
-db curls, 20#, 12 reps
-tricep kickbacks 15#, 12 reps
abs in between
Superset:
-cable tricep pushdowns -60#, 12 reps
-cable bicep curls, 60#, 12 reps.
Mon, 12/25, cardio, 45 mins, stepmill, fasted.
Tues, 12/26
5a w/trainer
upper body
Superset: (x3)
-lat pull downs, high, 140#, 18 reps
-rows w/ straight bar and 50#, 12 reps, 13 reps, 15 reps.
Superset: (x3)
-Holding lat pull downs (engaging biceps to hold), while the other person is performing lat pull downs, 100#
-Lat pull downs, 100#
Giant set (x3):
-Holding up chains above head, while other person performs the following:
-behind head lat pull down, 70#
-bent over rear delt raises, 15#, 20 reps
Superset: (x2)
-tricep push downs, 115#, 15 reps.
-lying on bench holding a plate, and performing skull crushers 25# plate, then went to 35# plate for 20 reps each
Mon, 12/18
~6p - alone
Legs, calves and abs
Superset:
-lying hamstring curls, 70#, 20 reps
-standing calf raises, 250#, 15 reps
Giant set:
-standing hamstring curls, 20#, 12 reps
-seated calf raises, 70#, 12 reps
-sumo squat, holding 45# kb, 15 reps
Superset:
-holding a 25# plate, in the good morning holding thingy, perform a good morning then go straight into a squat. Did 12 reps, no plate; then 12 reps w/25# plate; then 12 reps 35# plate.
Cable work:
-adductors 20#, 12 reps
-abductors 20#, 12 reps
-kneeling leg raises, 40#, 12 reps ea leg.
Various abs between sets.
Tues, 12/19
5a w/ trainer
(shoulder started hurting)
Superset:
-incline db curls, single arm 20#, 15 reps
-incline ez bar curls, chest on bench, 12 reps.
Giant set:
-hammer curls standing, 15#, 20 reps
-incline bench tricep push down 50#; 15 reps
-bent over tricep kickback cable, 40#, 12 reps
Giant set:
-standing cable curls 50#, 12 reps
-standing rope push downs 50#, 12 reps
-pec deck flyes, 12 reps
Wed, 12/20-cardio. 45 mins, fasted, step mill
Thurs, 12/21
5a w/trainer
Legs
Superset: (x3)
-vertical leg press, 180, 20 reps; added 45#
-single leg db (suit cases), 40# 15 reps.
Superset: (x2)
-lying hamstring curls 90#, 15 reps; added 20#, 10 reps
-Squats, 135#, 15 reps; went to 4/35# plates-12 reps
Ended with:
-bulgarian split squat 45#, 12 reps each leg.
Fri, 12/22-cardio, 45 mins, fasted, stepmill
Sat, 12/23
8a w/trainer
back
Superset: (x3)
-high lat pull downs, 2/35# plates and 2/25# plates
-low pull backs 60x2
Db rows: 12 reps each: 50#, 60#, 70#.
Db rows: 10 reps each, one arm drop set. So went through this with one arm, then switched arms and did the other.
70#, 60#, 50#.
Rackpulls: x3, 185#, 10reps, 12 reps, 12 reps.
Sun, 12/24
~2p, alone
bi's, tri's and abs
Superset: (x3)
-standing ez bar curls, 22#-8reps warmup; 42#-12 reps; 46#-12 reps; 52#-7 reps
-dip machine, 90#-12 reps; 115#-15 reps; 115#-15 reps.
Superset: (x3)
-db curls, 20#, 12 reps
-tricep kickbacks 15#, 12 reps
abs in between
Superset:
-cable tricep pushdowns -60#, 12 reps
-cable bicep curls, 60#, 12 reps.
Mon, 12/25, cardio, 45 mins, stepmill, fasted.
Tues, 12/26
5a w/trainer
upper body
Superset: (x3)
-lat pull downs, high, 140#, 18 reps
-rows w/ straight bar and 50#, 12 reps, 13 reps, 15 reps.
Superset: (x3)
-Holding lat pull downs (engaging biceps to hold), while the other person is performing lat pull downs, 100#
-Lat pull downs, 100#
Giant set (x3):
-Holding up chains above head, while other person performs the following:
-behind head lat pull down, 70#
-bent over rear delt raises, 15#, 20 reps
Superset: (x2)
-tricep push downs, 115#, 15 reps.
-lying on bench holding a plate, and performing skull crushers 25# plate, then went to 35# plate for 20 reps each
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
12/24 weigh in: 149.
Enjoyed a cheat day yesterday. Coach allowed me 2 meals for the day and I could basically eat what I wanted. Last week on Tu and Thur, i got sweet potatoes, but this past sat, no sweet potatoes due to the cheat meals.
For bfast, made a bfast casserole, blueberry pancakes, biscuits. Had me some jam and butter on the biscuits and half and half in my coffee.
For the 2nd meal, ate dinner with the family. Hubs made some amazing smoked pork belly burnt ends, had some ham, spinach casserole, potatoe casserole. I made some amazing butterfinger cream cheese cupcakes and had a half of one of those.
Had me about a quarter of a beer-a nice stout-yummy; had me some egg nog that my cousin made from scratch.
At least for this holiday, i didn't get sick nor did my tummy feel bad, so that was good.
This morning i looked forward to my egg whites and green beans. It was yummy.
My next cheat I get will be on my bday on 1/16. So i'm now planning that one.
Happy lifting y'all!
Enjoyed a cheat day yesterday. Coach allowed me 2 meals for the day and I could basically eat what I wanted. Last week on Tu and Thur, i got sweet potatoes, but this past sat, no sweet potatoes due to the cheat meals.
For bfast, made a bfast casserole, blueberry pancakes, biscuits. Had me some jam and butter on the biscuits and half and half in my coffee.
For the 2nd meal, ate dinner with the family. Hubs made some amazing smoked pork belly burnt ends, had some ham, spinach casserole, potatoe casserole. I made some amazing butterfinger cream cheese cupcakes and had a half of one of those.
Had me about a quarter of a beer-a nice stout-yummy; had me some egg nog that my cousin made from scratch.
At least for this holiday, i didn't get sick nor did my tummy feel bad, so that was good.
This morning i looked forward to my egg whites and green beans. It was yummy.
My next cheat I get will be on my bday on 1/16. So i'm now planning that one.
Happy lifting y'all!
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
@Lizard King did not have gravy......
Who is viewing this thread?
There are currently 0 members watching this topic