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24 Week Show Prep WPD (MW 2018)
- Thread starter BovaJP
- Start Date
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- wpd
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Catching up on workouts:
Sat, 1/20
Legs, w/trainer
Superset: (x3)
-leg press - 200#,20reps; 300#,20 reps (10wide/10close); 390#,20reps (10wide/10close)
-hack squat - stomach on the back (aka backwards) - 90#, 15 reps
Superset: (x3)
-leg press - 390# - wide stance, 10 regulars-10pulses
-hack squat - legs together - 90#, 15 reps
Superset: (x3)
-lying hamstring curls 115#, 15 reps
-kickbacks on the sled, no weight at first, then added 10#, then added 10#.
Giant set: (x3)
-leg extension - 115#, 13 reps
-deadlift-bar +60#, 15 reps
-another ham exercise 15 reps
Sun, 1/21 - off weightlifting and cardio.
Mon, 1/22
Light legs, calfs, abs
Giant set: (x3)
-lying hamstring, 90# 15 reps
-standing calf, 225# 15 reps
-20 bodyweight calf raises 20reps
Giant set: (x3)
-standing hamstring, SL curls, 20#, 12 reps
-seated calf, 90#, 12 reps
-bulgarian split squat, bw only, 12 rep each leg
-body weight sumo squats 12 reps
Superset: (x3)
-dumbbell dead lifts 15#, 20 reps
-abs - 20 reps
Superset: (x3)
-step ups 15 reps ea leg
-smith machine feet close squats, 2/25#, 15 reps
Tues, 1/23
5a workout w/trainer
trying to do shoulders
Giant set: (x3)
-cable bicep curls, stomach on bench, 50, 60#; 15 reps
-seated on incline bench tricep push downs with cable, 50#, 60#, 15 reps
-rope hammer curls, 60#, 15 reps
Giant set: (x3)
-incline db bicep curls, 15#, both arms at same time, slow and controlled.
-db rows, 20 reps
-ab crunches, holding 25# plate
Giant set: (x3)
-side lateral raises, db, 10# 12 reps
-upright cable rows, 40#, 30# (got to 8-10 and could feel shoulder so stopped)
-plank hold for 1 min
evening: 60 mins cardio, stepmill
Wed, 1/24
evening: 60 mins cardio, stepmill
Thurs, 1/25
5a w/trainer
Superset: (x3)
-single arm rows, 35#, standing, 15 reps
-tbar, 50#, 15 reps
Superset: (x3)
-step ups, 15# db, 10 ea leg; last 2 sets 15 ea leg
-push ups, 12 reps
Giant set: (x3)
-seated cable rows 90#, 15 reps
-face down, rear delt, 12 reps
-side walk lunges holding 40# db (~19 ea leg)
Sat, 1/20
Legs, w/trainer
Superset: (x3)
-leg press - 200#,20reps; 300#,20 reps (10wide/10close); 390#,20reps (10wide/10close)
-hack squat - stomach on the back (aka backwards) - 90#, 15 reps
Superset: (x3)
-leg press - 390# - wide stance, 10 regulars-10pulses
-hack squat - legs together - 90#, 15 reps
Superset: (x3)
-lying hamstring curls 115#, 15 reps
-kickbacks on the sled, no weight at first, then added 10#, then added 10#.
Giant set: (x3)
-leg extension - 115#, 13 reps
-deadlift-bar +60#, 15 reps
-another ham exercise 15 reps
Sun, 1/21 - off weightlifting and cardio.
Mon, 1/22
Light legs, calfs, abs
Giant set: (x3)
-lying hamstring, 90# 15 reps
-standing calf, 225# 15 reps
-20 bodyweight calf raises 20reps
Giant set: (x3)
-standing hamstring, SL curls, 20#, 12 reps
-seated calf, 90#, 12 reps
-bulgarian split squat, bw only, 12 rep each leg
-body weight sumo squats 12 reps
Superset: (x3)
-dumbbell dead lifts 15#, 20 reps
-abs - 20 reps
Superset: (x3)
-step ups 15 reps ea leg
-smith machine feet close squats, 2/25#, 15 reps
Tues, 1/23
5a workout w/trainer
trying to do shoulders
Giant set: (x3)
-cable bicep curls, stomach on bench, 50, 60#; 15 reps
-seated on incline bench tricep push downs with cable, 50#, 60#, 15 reps
-rope hammer curls, 60#, 15 reps
Giant set: (x3)
-incline db bicep curls, 15#, both arms at same time, slow and controlled.
-db rows, 20 reps
-ab crunches, holding 25# plate
Giant set: (x3)
-side lateral raises, db, 10# 12 reps
-upright cable rows, 40#, 30# (got to 8-10 and could feel shoulder so stopped)
-plank hold for 1 min
evening: 60 mins cardio, stepmill
Wed, 1/24
evening: 60 mins cardio, stepmill
Thurs, 1/25
5a w/trainer
Superset: (x3)
-single arm rows, 35#, standing, 15 reps
-tbar, 50#, 15 reps
Superset: (x3)
-step ups, 15# db, 10 ea leg; last 2 sets 15 ea leg
-push ups, 12 reps
Giant set: (x3)
-seated cable rows 90#, 15 reps
-face down, rear delt, 12 reps
-side walk lunges holding 40# db (~19 ea leg)
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Wed, 1/24
60 min cardio - stepmill in the PM.
Thurs, 1/25
5a w/trainer
Superset: (x3)
-single arm rows, 35#, standing, 15 reps
-tbar - 50#, 15 reps
Superset: (x3)
-step ups, holding 15# db, high step. 10 ea leg for 1st set, then 15 ea leg the 2nd and 3rd sets.
-push ups - 12 reps (surprised it didn't hurt my shoulder.)
Superset: (x3)
-seated cable rows
-face down, rear delts
-sideways walking lunges holding 40# kb
Sat, 1/27
~6a
20 mins stepmill
Superset (x4)
-lying hamstrings - 40#-20reps; 50#-20reps
-seated calf raises on a machine, 70#, 12 reps
Superset (x4)
-standing single leg hamstring curls, machine, 30#-12 reps; 40#-12 reps
-front hack squat, 90#-12 reps; 130#-12 reps
Giant set (x4)
-abductor machine, 120#, 12 reps
-adductor machne, 120#, 12 reps
-leg press, calfs, 90#-12 reps; 130#-15 reps; 180#-15 reps
Giant set (x4)
-db deadlift, 20#, 25#, 30#, 35# - 12 reps
-ab crunches - 20 reps
-single leg db deadlift - 20#, 10 reps
Sunday, 1/28
60 mins stepmill
Notes for today:
-Started 10mg anavar, will do 10mg tomorrow then go to 20mg. YAS! Finally LOL.
-Started clen (very, very small dose, first time user here and concerned how i'll react).
-Started nolvadex (small dose, ~10mg-whatever a fourth of a capsule is lol. it is a capsule powder, so messy as hell.
-Will start T3, this Wed. I wanted to get some var in my before i start to incorporate this compound.
-I think I have picked out my music for my routine. Started working on my routine. Been practicing posing several times a week.
-8 weeks!
60 min cardio - stepmill in the PM.
Thurs, 1/25
5a w/trainer
Superset: (x3)
-single arm rows, 35#, standing, 15 reps
-tbar - 50#, 15 reps
Superset: (x3)
-step ups, holding 15# db, high step. 10 ea leg for 1st set, then 15 ea leg the 2nd and 3rd sets.
-push ups - 12 reps (surprised it didn't hurt my shoulder.)
Superset: (x3)
-seated cable rows
-face down, rear delts
-sideways walking lunges holding 40# kb
Sat, 1/27
~6a
20 mins stepmill
Superset (x4)
-lying hamstrings - 40#-20reps; 50#-20reps
-seated calf raises on a machine, 70#, 12 reps
Superset (x4)
-standing single leg hamstring curls, machine, 30#-12 reps; 40#-12 reps
-front hack squat, 90#-12 reps; 130#-12 reps
Giant set (x4)
-abductor machine, 120#, 12 reps
-adductor machne, 120#, 12 reps
-leg press, calfs, 90#-12 reps; 130#-15 reps; 180#-15 reps
Giant set (x4)
-db deadlift, 20#, 25#, 30#, 35# - 12 reps
-ab crunches - 20 reps
-single leg db deadlift - 20#, 10 reps
Sunday, 1/28
60 mins stepmill
Notes for today:
-Started 10mg anavar, will do 10mg tomorrow then go to 20mg. YAS! Finally LOL.
-Started clen (very, very small dose, first time user here and concerned how i'll react).
-Started nolvadex (small dose, ~10mg-whatever a fourth of a capsule is lol. it is a capsule powder, so messy as hell.
-Will start T3, this Wed. I wanted to get some var in my before i start to incorporate this compound.
-I think I have picked out my music for my routine. Started working on my routine. Been practicing posing several times a week.
-8 weeks!
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