shan
TID Lady Member
- Jul 1, 2011
- 980
- 85
I haven't been around much, but thought I would start a new log for the new season. This week was 22 weeks out from my target show date and started running a 6 week recomp course, and will follow up with cut cut cut since I let my bf slither back upwards during the off season. I am starting out alot closer to target bf this season, and know alot more about how my body responds to the dieting, so I am looking forward to coming in lean and mean on stage 
I am following the Lyle Mcdonald ud2 for bulking on maintenance or just under for the next 6 weeks. Monday and Tuesday are tension/depletion days, Wed/Thurs cardio, Thursday p.m. is final depletion followed by carb load..Friday off to focus on carb loading and then Saturday is power day....good times....good times.
Since I am getting a late start this week I will post what I have done so far, keep in mind I am just getting back to where I was before I had hip and wrist injuries waylay me.
Monday: chest/shoulders/tris/bis (not listing warmups)
incline bench db flye / db side lateral / incline rear delt raise giant set 7.5x15x3
flat bench-65x15/14/8
db curl / db skullcrusher superset
10x15x2
db hammer curl / tricep floor press
10x15x2
Tuesday: legs and back
lunchtime-legs
leg press 70x8 wu, 150x15x2
standing leg curl / standing calf raise superset-15/60x15x2 sets, 10/25x15x2 sets
leg press 150x15x2
p.m.-back
cable pulldowns-75x15x3
t-bar rows-25lb plus barx15x3
hyper-bwx15
my right knee is still kinda tweaky, so have to be cautious on the leg press, and the left wrist is still a bit on the tender side so I am wrapping up good for bench
I am following the Lyle Mcdonald ud2 for bulking on maintenance or just under for the next 6 weeks. Monday and Tuesday are tension/depletion days, Wed/Thurs cardio, Thursday p.m. is final depletion followed by carb load..Friday off to focus on carb loading and then Saturday is power day....good times....good times.
Since I am getting a late start this week I will post what I have done so far, keep in mind I am just getting back to where I was before I had hip and wrist injuries waylay me.
Monday: chest/shoulders/tris/bis (not listing warmups)
incline bench db flye / db side lateral / incline rear delt raise giant set 7.5x15x3
flat bench-65x15/14/8
db curl / db skullcrusher superset
10x15x2
db hammer curl / tricep floor press
10x15x2
Tuesday: legs and back
lunchtime-legs
leg press 70x8 wu, 150x15x2
standing leg curl / standing calf raise superset-15/60x15x2 sets, 10/25x15x2 sets
leg press 150x15x2
p.m.-back
cable pulldowns-75x15x3
t-bar rows-25lb plus barx15x3
hyper-bwx15
my right knee is still kinda tweaky, so have to be cautious on the leg press, and the left wrist is still a bit on the tender side so I am wrapping up good for bench
