Road to Show #2

[Bomb10shell]

Shoulder / Chest / Arms

Arnold Press warmups of 2x10 + 4 x 10
ss w/ front raise holds (40 seconds in front raise position with a 10# plate – eye level, push ahead of you!)
(15×15×2)
25×10 / 40s rest pause x3
30×8,2 / 40s rest pause

Incline Hex Press (db) 4 x 15
40×15
40×15
40×12,3
40×13,2

Side Laterals Ladder: 5 x 10
1 rep = half up, slow down, 3/4 up, slow down, full up, slow down
10×10 << @BovaJP made me cry
10×8,2
10×6,2,2
10×7,2,1
10×7,3

Single Arm Pushdowns (pause at the bottom) 4x12 (each arm) SS Cable EZ Bar Curl
25×12 / 70×13
25×12 / 70×10
25×12 / 65×13

Overhead Rope Extensions 3x10 SS Rope Hammer Curl
45×12 / 60×16
65×12 / 65×14
65×10,2 / 65×13

Cardio
30 minutes on the elliptical

 

[Bomb10shell]

Legs

Hamstring curl trio:
Set your alarm for 10 minutes
You will preform 10 standing leg curls (each leg), 10 laying leg curls, and 10 seated leg curls (order isn’t important – but you will do all 3 before you circle back and continue through the trio
MINIMAL RESTS!!
You should get through at least 4 rounds in 10 minutes

Standing: 70 / 65 / 65 / 70x9,3,2.5
Seated: 70 / 70 / 80 / 90x7,3,2
Lying: 20 / 10 / 15x15 / 25x12,3,2

Calves on Matrix Leg Press
215x20
260x20
265x20
270x20
275x15,2, fail
275x16,3, fail

Smith Bulgarian split squats 3 x 8 (each leg)
75x8
95x8
115x7,2

Smith Machine Squats 4 x 15 (pump these out but should be tough towards the end of each set)
Went ass to grass on these, regret this decision now
75x15
85x15
95x12,3
105x10,3,2

Totally out of gas.... skipped:
Goblet squats with heels elevated 3 x 15
BB RDLS 3 x 8-12
Bodyweight walking lunges 3 x 10 each leg
Abs 6x20

I am definitely not my normal self this week.

 

[Badleroybrown]

Legs

Hamstring curl trio:
Set your alarm for 10 minutes
You will preform 10 standing leg curls (each leg), 10 laying leg curls, and 10 seated leg curls (order isn’t important – but you will do all 3 before you circle back and continue through the trio
MINIMAL RESTS!!
You should get through at least 4 rounds in 10 minutes

Standing: 70 / 65 / 65 / 70x9,3,2.5
Seated: 70 / 70 / 80 / 90x7,3,2
Lying: 20 / 10 / 15x15 / 25x12,3,2

Calves on Matrix Leg Press
215x20
260x20
265x20
270x20
275x15,2, fail
275x16,3, fail

Smith Bulgarian split squats 3 x 8 (each leg)
75x8
95x8
115x7,2

Smith Machine Squats 4 x 15 (pump these out but should be tough towards the end of each set)
Went ass to grass on these, regret this decision now
75x15
85x15
95x12,3
105x10,3,2

Totally out of gas.... skipped:
Goblet squats with heels elevated 3 x 15
BB RDLS 3 x 8-12
Bodyweight walking lunges 3 x 10 each leg
Abs 6x20

I am definitely not my normal self this week.

View attachment 13082

There Ya go again Da Bomb
Teasing me. But I want to know what happened to the cute dimple..

Btw glad to see training going well.

 

[Bomb10shell]

Thursday:

Finally made it home! Finally got back to the gym! Finally got some test in me!

Had about 60 minutes to get an upper body workout in so I smooshed my upper days together. It was brutal and awesome. Arms feel like they are splitting open. So happy to be back in the gym.



UPPER (shoulders, chest, arms)

DB OHP
(20×10)
35×12
35×8
35×7,1
36×4,1.5

Cable Lat Raise Ladder: half, 3/4, full = 1 rep
10×10
10×8,2
10×6,2,2
10×7,3
10×6,3,1

Face Pull SS Cable Upright Row
150×10 / 100×10 ×3

Arnold Press SS Incline Hex Press
20×10 / 40×10
20×10 / 40×8,2
20×6,2,2 / 40×7,2,1
15×8,2 / 30×8,2

Cable Tri Pushdown SS Cable Hammer Curl
50×10 / 50×10
60×10 / 70×10
60×10 / 70×10

OH Tri Extension SS EZ Bar Cable Preacher Curl
60×10 / 70×10
70×10 / 80×10
70×7,2,1 / 90×7,2,1

 

[Bomb10shell]

Friday:

Modified version of Tom's stupid leg day (on a serious note, I can't wait to do it again )

Leg Extension
100x15x6 one each of toes straight, out, and in (I definitely noticed it hit differently on the different muscle heads. Might keep it around but it was a little uncomfortable at first)
150x9,5,2 straight toes for good measure

Hammy Sammy Circuit
Standing, each
35x10
35x10
35x8,2
30x10

Lying, each
25x10 NO!
20X10
20X10
25X6,4 <realized these were partials on the final leg

Seated, both
55x10
70x10
85x10
100x8,2 okay where did this strength come from?

Smith Machine Back Squats, annihilation sets
20x10 <more to determine foot placement than anything
70x10
90x10
100x10 top set 1
100x10 top set 2
100x10 top set 3 and fighting for reps
50x12 omfg why is this so hard
75x7,2,2 good thing the safeties were up

Collapsed. Laid there for probably a solid 5 minutes

Had to swap to BSS while I waited for the press

Smith Bulgarian Split Squats
50x15
50x10 why am I so mean to myself?
20x12

Leg Press SS Calf Raises, only rest was as long as it took to add weights
208x15 way too easy, not counting it
388x 12 / 30 good weight but still out of rep range
478x10 / 30 closer
568x10 / 30 closer but is 600+ there??
618x8 / 25 YES! PR!
618x7,1 / 21
No upper bar on the press so I was about as maxed as I could get today. Would have tried for 6 pps if there were any more 45s in the gym

Cardio because this day wasn't sadistic enough

30 minutes Incline treadmill

 

[Bomb10shell]

Legs

Leg Extensions 20, 15, 15, 12, 10
(50×20)
100×16,4
100×12,3
100×12,3
100×12
115×8,2

WEIGHTED step up 4 x 8 (each side) DBs
20ea x 8 x 4

Leg press ( feet will be high and close together to target glutes) 12, 12, 10, 10 SS Calves
388×12 / 30
478×12 / 30
548×12 / 25
618×10,2 / 22
638×8,2 / 21

Dumbbell RDL’s 4 x 15
20ea x15
45ea x 15 x 3

Abductors 4 x 25
100x16,14
130x15,12
140x19,11
160x20x10
Serious deep hip cramping here, so pretty good breaks in those rest pause commas.

Had to get creative because there STILL wasn't a smith open to do my good mornings or back squats...I forgot how crowded commercial gyms get at 5pm

Adductors 4 x 25
100x25
120x20,5
115x15,6,4
100x21,4

Glute Kickbacks 4 x 25 slooowww
30x25
40x25x2
55x15,10

Finally a back extension machine opened up so replaced good mornings with these

Back Extensions 5x10
(70×15)
145x12
160x12
175x11
180x10
200x9,1

Still no smith for squats .... been waiting long enough off to cardio

Incline treadmill for 30 minutes
Avg HR 140bpm max 149bpm


-----‐------------------------


Quick update after this mornings check in. Those two weeks of stupidity really did a number on me, my own damn fault, lesson learned (hopefully?)

BW 186.2
BF 24.4%
Current macros (switched to macros for traveling)
P: 165-170g
C: 240-245g (28-35g fiber) (80+g of this should be post workout)
F: 61-63g

I'm out of my comfort range on the body fat but still not too far for show striking distance. If my BIA scale is to be believed, stage weight would be around 155#, which puts me on the high end of other competitors in my height class. Nothing says transformation like going from the smallest competitor to one of the largest.

Fifty one weeks into this bulk. Feeling extra fluffy and starting to get uncomfortable. Coach responded that she is also getting uncomfortable with the weight gain too and if I don't get back on track, we're going to have to start making tough decisions regarding this bulk and prep. So that's it, I'm on it 100%, even if it's the last damn thing I do.

 

[The other Snake]

View attachment 13082

I'm only here for the booty shots.

 

[Bomb10shell]

Shoulders (rears, bit of back width)

DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30×12
30×8,2
30×6,2
30×6
35×6

Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
10×10
10×10
15×5 <something in my shoulder really didn't like this weight
10×5
10×10

DB Side Laterals 6x12
10×12
15×12×3
17.5×9,3
17.5×6,3,3

Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
10×15
10×12,2,1
10×12
10×12
10×9,2,1

Cable Upright rows 3x10
Double pulley
50×10
65×10
80×6,2,1,1

Rope face pulls 3x10
Double pulley
80×10
95×10
95×8,2

Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
70×15
85×9,3
85×12
100×9,2

Ab Machine
70×17
85×12
100×9

Cardio Incline treadmill 20 minutes
Avg 136bpm (slacker) Max 143bpm

 

[Bomb10shell]

TUESDAY

Shoulders (rears, bit of back width)

DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30×12
30×8,2
30×6,2
30×6
35×6

Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
10×10
10×10
15×5 <something in my shoulder really didn't like this weight
10×5
10×10

DB Side Laterals 6x12
10×12
15×12×3
17.5×9,3
17.5×6,3,3

Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
10×15
10×12,2,1
10×12
10×12
10×9,2,1

Cable Upright rows 3x10
Double pulley
50×10
65×10
80×6,2,1,1

Rope face pulls 3x10
Double pulley
80×10
95×10
95×8,2

Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
70×15
85×9,3
85×12
100×9,2

Ab Machine
70×17
85×12
100×9

Cardio Incline treadmill 20 minutes
Avg 136bpm (slacker) Max 143bpm

 

[1bigun11]

Hey, nice log! Glad to see you over here!

 

[Bomb10shell]

WEDNESDAY

Back/Glutes

Wide Grip Lat Pulldowns 5x10 (warmup here first; then all 5 sets are WORKING sets)
(55×10)
(70×10)
105×10
105×10
110×10
120×7,3
120×6,2,2

MTS Row 15, 12, 10, 10
65×15
70×12
75×11
80×9,2

Glute Hypers: 15, 12, 10, 8, 8 SLLOOOWWW
BW×15
5×12
5×7,3
WATER BREAK
15×9
DROPSET
15×10, 10×8, 5×6

Chest-supported pulldown machine 20, 15, 12, 12
55×16,4
60×13,2
65×10,2
65×11,1

Cable Pullover finisher 3 x 15
Double pulley
35×15
35×15
35×10,3,2

Still no smith's open... skipped
Glute Bridges (WEIGHTED) 6 x 20 (35-40 second max rest)

Abductors 4x12
160×12
160×12
175×12
180×11,2

Cardio
Incline treadmill 30 minutes
Avg 136bpm max 149bpm

 

[Bomb10shell]

THURSDAY

Shoulder / Chest / Arms

Arnold Press warmups of 15s + 4 x 10
ss w/ front raise holds (40 seconds in front raise position with a 10# plate – eye level, push ahead of you!)
(15×15×2)
25s taken, went with 20s +reps
20×12 / no pause plate hold
20×12 / no pause plate hold
20×12 / pause at 20s
20×10,2 / pause at 27s

Incline Hex Press (db) 4 x 15
40x15
40x15
40x15
40×11,2,2

Side Laterals Ladder (1/2, 3/4, full = 1 rep): 5 x 10
Double pulley
5×10
5×10
5×7,3
5×7,2,1
5×6,3,1

Single Arm Pushdowns (pause at the bottom) 4x12 (each arm) SS Cable EZ Bar Curl
Double pulleys
10×12 / 30×14
15×12 / 35×12
15×10,2 / 40x9

V Bar Extensions 3x12 SS Cable Rope Hammer Curl
Double pulleys
30×12 / 35×16
35×12 / 40×12
40×10,2 / 42.5×10,2

Cardio
Incline treadmill 15 minutes 8%@3mph
135bpm avg 144bpm max