My Contest Prep for The Arkansas State Show

[blue_steel74]

Great job man!! Keep killing it!!! I feel u on the ready to eat feel. Lol.

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Yea, for real

 

[blue_steel74]

good luck with the contest bro.

Preaciate it Columbo

 

[blue_steel74]

Ok, so today was back. And it went as follows

Pullups 5x10 (bw)
Close grip lat pulldown/cable pullover 3x10 (140lb)/ 3x12 (90,100 lb)
Hammer Strength low row/high row
3x12 (45,25 each side)/ 3x12-15 (45,25 each side)
Seated straight bar row 3x12 (120lb) paused at the contraction on each rep, hence the light weight
Barbell overhand row 3x10 (185,165)
Back extentions 30,30,15 (bw)


Today was a great day. Had a really good pump and looked super lean this morning. Had a lil vascularity showin up in my obliques. Started my Masteron E last night also, so im excited to see how thats gonna work.

 

[blue_steel74]

Wednesday was shoulders and traps. And it went as follows

All tri sets for delts

Exercise 1
DB side laterals 3x15-20 (25lb)
Cable bent over rear delt flys 3x15 (20lb)
DB front raises 3x12-15 (25lb)

Exercise 2
Single arm DB side lateral 3x15 (25lb)
DB rear delt fly 3x15-20 (30lb)
DB military press 3x20 (25lb)

Exercise 3
Drop set x3 on DB side laterals (25,20,10lb)

Exercise 4
Smith machine rear shrugs superset with front shrugs
3x15 (2 45's each side)

Exercise 4
DB shrugs 3x12 (80lb)

I wanted to do a lil more volume and less weight for delts this week because my right shoulders been botherin me a lil bit. Got a great pump and the light weight actually felt heavy towards the end lol

 

[blue_steel74]

Today was legs and it was as follows

Warmup for 2x20 on quad ext and ham curls

Exercise 1
Squat 3x12 (225lbs)

Exercise 2
Quad ext superset w/leg press
3x20 (120lb ext and 4 plates each side on leg press)

Exercise 3
Single leg quad ext
3x30 (30lb) wanted a good slow contraction on this so i went real light

Exercise 4
Stiff leg deads 3x15 (70lb)

Exercise 5
Lying ham curls 3x12 (120lb)

Legs got a great pump today and theyre already tight. Workout was @ 430am too, as are most of my workouts

 

[jcmbbfuture]

Keep after it steel! That volume work is tough. Especially at 4:30z good job man!

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[blue_steel74]

Keep after it steel! That volume work is tough. Especially at 4:30z good job man!

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You know i will son!!! And by the way, my names Matt lol

 

[jcmbbfuture]

You know i will son!!! And by the way, my names Matt lol

Ha ha ha. Sweet Matt. Lol. Mine is Blake btw.

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[blue_steel74]

Ok, sorry its been awhile since i updated my log but ive been super busy, and not to mention run down from dieting. But last weeks arm workout went rally good. Chest was decent on monday followed by a good back workout yesterday. And shoulders today were really good. Ill just catch you up starting with todays workout. It went as follows

Exercise 1
Cable lateral raised 3x20 (20,30,30)
DB lateral raise 4x15 (25,30,30,30)
Exercise 2
DB rear delt flys superset with cable rear delt flys 4x(15-20)
DB- 30lb
Cable- (15lb)
Exercise 3
DB front raises 4x15 (25,30,25,25)
Exercise 4
DB shrugs 3x15 (70)
BB rear shrugs 3x15-20 (45,25 each side)

Weights comin right on track. Was @ 180lb last friday. We'll see how it is this friday and keep on goin. 7 1/2 weeks out from today. Ready to fine tune everything and come in super shredded hopefully

 

[blue_steel74]

So today was legs and it went a lil somethin like this

Exercise 1
Smith Machine front squat superset with box squats
SM- 4x12-15 (45 each side)
BS- 4x10 (185)

Exercise 2
Quad Ext- 4x15 (120)
2 drop sets to failure (120,90,60)

Exercise 3
Standing single leg Ham curl- 3x20 (15)

Exercise 4
Lying ham curl- 3x12 (120)

The reason for the high reps, supersets and low weight is bc when i got up this morning my lower back was a lil sore from back on tuesday so i decided to take it easier on it today. Got a great pump in the legs and theyre already gettin tight on me