My Contest Prep for The Arkansas State Show

[jcmbbfuture]

How have things been going man? I haven't seen an update in z few days!

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[blue_steel74]

How have things been going man? I haven't seen an update in z few days!

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Its goin great man. Just been busy and havent had time to update my log. Hit back on tuesday. Killed it with some pull ups, dumbell row, overhand barbell row, hammer strength low row and finished with some light deads. Wednesday i hit shoulders n traps. Did some dumbell military, a few rear delt exercises, and some dumbell lateral raises.

I can definitely tell im dieting because my strength on a few lifts has been down some. But overall ive had great workouts. Im fightin tendonitis in my right bicep/elbow, but just workin through it. Hows ur prep goin?

 

[blue_steel74]

Ok, thursday was legs and it went pretty good. Started with squat and did 225 for 4x12. Then went to dumbell walking lunges with 50's for 8 on each leg, superset with quad extentions 160, for 4x12. Then did some light ham curls and stiff leg deads

 

[blue_steel74]

Hit arms and calves friday. It was a really good workout despite my energy being kinda down. Did some prescher curls 3x12 (80-90lbs) superset with rope extentions 3x12 (90-110lbs). Hammer curls 3x12 (35-40lbs) superset with overhead extentions with cambered bar 3x12 (80-110lbs). Cable straight bar bicep curls 3x12 (80lbs), alt DB curls (35lbs) superset with dips (bodyweight 3x20). Then finished up with some standing calves and donkey calves

 

[blue_steel74]

Ok, so chest n abs were this morning.
Heres my layout

Incline cable flys
5x15-20 (35,35,40,50,60lb)

Incline DB superset with hammer strength incline
DB 3x12 (65,70,80lb)
HS 3x12 (45&25 on each side)

Flat DB tri set w/ hammer strength flys & pec deck
DB 3x12 (70,70,80lb)
HS 3x12 (2 45's, 2 45's, 45&25)
Pec Deck 3x15-20 (110,120,90lb)

Bodyweight dips superset with pushups
2x15

Did 3x20 for obliques and 3x30 machine crunches w/10lb

Workout was pretty good and bumped cardio to 25min today. Overall i feel good, but felt that i need the extra 5 min for cardio now

 

[jcmbbfuture]

Great workout man. That endurance is pretty impressive. Thatsxa lot of supersets. Lol. Keep killing it man! I am adding in a little low intensity cardio this week my self. Never fun.

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[blue_steel74]

Great workout man. That endurance is pretty impressive. Thatsxa lot of supersets. Lol. Keep killing it man! I am adding in a little low intensity cardio this week my self. Never fun.

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Preciate it J. I keep that same intensity year round. I love supersets, and that may be why im not just monstrous. Im gna try a lil diff approach this off season to grow more. Ready to be past 207 for a change

 

[blue_steel74]

Ok, so ive been slackin on updating my log, so ill fill u guys in on this week. I hit back on tuesday, it went really good, shoulders n traps wednesday was ok, but not a great workout. Legs on thursday went really good and im still sore. And then i hit arms friday, an got the best arm pump ive had in awhile. I also have more vascularity in my tris now than ever. Weight was at 184 friday, so right on track.

Feelin a lil run down though, but thats to be expected

 

[jcmbbfuture]

Keep at it bud. I am with u on the run down feel. Lol. If u are getting tri vascularity then u must be pretty lean!

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[blue_steel74]

Keep at it bud. I am with u on the run down feel. Lol. If u are getting tri vascularity then u must be pretty lean!

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Yea im comin along pretty good. Sittin at 184 on friday