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02-12-2006, 09:50 PM
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12 Wk Training Diary
2/13/2006 Is the start to my first 12wk pre-competition preperation:
As of Now I Am 6'2" 215 9% BF Goals 5/13/2006 205 5-6% BF W/O Schedule MON Chest- Flat Bench x 12:10:8:6 Db Incline Bench x 8-10 Decline Bench x 8-10 Cable Flyes(Up) x 12-15 Cable Flyes(low) x 12-15 Db Flyes x 8-12 Push-Ups x Failure Calves & Abs Leaning Calf x 10 (4 sets) Seated Calf x 10 (4 sets) Standing Calf (3 sets) x 12-15 Out/In/Strt Laying Rev. Calves x 25 (4 sets) Twists 4x100 Roman Chairs 4x35 Rev. Crunches 4x25 Ball Crunches 4x35 TUE Back Seated Rows x 10,8,6,4 Db Pullovers X 15 Front Lat Pulldowns x 10-12 Rope x 10-12 Smith Rows x8-10 Rear Lat Pulldowns x 8-10 Hyperextension x15 Calves & Abs Leaning Calf x 10 (4 sets) Seated Calf x 10 (4 sets) Standing Calf (3 sets) x 12-15 Out/In/Strt Laying Rev. Calves x 25 (4 sets) Twists 4x100 Roman Chairs 4x35 Rev. Crunches 4x25 Ball Crunches 4x35 WED Legs Squats x 20 Leg Press x 10-12 Inner Thigh Machine x 15 Stand Ham Curl x 10-12 Leg Ext x 10-12 Laying Ham Curl x 10-12 Calves & Abs Leaning Calf x 10 (4 sets) Seated Calf x 10 (4 sets) Standing Calf (3 sets) x 12-15 Out/In/Strt Laying Rev. Calves x 25 (4 sets) Twists 4x100 Roman Chairs 4x35 Rev. Crunches 4x25 Ball Crunches 4x35 THU Shoulders Front Db Raises x 8-10 Rear Delt Flyes x 10 (super w. brit) British Flyes x 12 (super w. rear) Machine Press x 10-12 3-Way Suicides x 10+ U/S/O Rev. Mach. Shrug x 12 Db Shrugs x 10 Calves & Abs Leaning Calf x 10 (4 sets) Seated Calf x 10 (4 sets) Standing Calf (3 sets) x 12-15 Out/In/Strt Laying Rev. Calves x 25 (4 sets) Twists 4x100 Roman Chairs 4x35 Rev. Crunches 4x25 Ball Crunches 4x35 FRI & SAT Bi's & Tri's Wrist Twist Curls x 10 (arm blaster) Con. Curls x 12>6 My Ver. Hammers x 7-10 (arm blaster) Preacher Curls x 6-8 Cheat Curls x 5-7: Strip last Set Close Grp Press x 6-8 One Arm Ticep x 8-10 Rope x 12 (arm blaster) Crossface Db x 10-12 Tricep Push-Ups x failure Calves & Abs Leaning Calf x 10 (4 sets) Seated Calf x 10 (4 sets) Standing Calf (3 sets) x 12-15 Out/In/Strt Laying Rev. Calves x 25 (4 sets) Twists 4x100 Roman Chairs 4x35 Rev. Crunches 4x25 Ball Crunches 4x35 CARDIO- MON WED FRI SUN Supplements Lipodrene (original formula with ephedra) Sci-Fit - Super Garcinia HCA 1000 Animal Paks Dynamatize/ISS/Worldwide Whey Protein Soy Protein(bed time shake) Universal - Storm Universal - Shock Therapy Halodrol from weeks 6-10 (before extreme cutting on the last 2 weeks) ^6oxo/T-drive/Liver Detox as PCT weeks 10-14 I will post pictures in a few days. Last edited by AandF_Model; 02-14-2006 at 09:35 AM. 
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02-12-2006, 09:54 PM
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OH YEAH.. from weeks 1-10 will be eating a 20/45/35 ratio of Fat/Carbs/Protein.. on a calorie cut of 300 less than needed for the day.. as of weeks 11-12.. im going to eat a ratio of 20(mainly EFA's)/20/60 diet to relieve any excess water retention from excess carbohydrates
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02-14-2006, 09:37 AM
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MON 2-13-06
Bench Numbers 265x 8 275x 7 245x 12 245x 9 No Spot
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02-15-2006, 08:26 PM
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WED 2-15-06
Squat Numbers 285 x 18 275 x 15 245 x 20 225 x 30 Leg Press 8 Plates Each Side x 12 9 Plates Each Side x 8 8 Plates and a Ten Each Side x 11 One Leg Suicides 3 Plates Each Side x 25 each leg
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02-18-2006, 05:49 PM
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Here are some of my numbers:
Arms 16 1/4 Thighs 25 1/2 Chest 45'
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02-19-2006, 10:20 AM
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Damn, you seem like a pretty strong guy. Good luck with your competition and training!
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02-19-2006, 12:16 PM
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Quote:
plus youre taking testosterone boosters from what i can see....doesnt soy protein promote a bit of estrogen release? just making sure..
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02-19-2006, 03:55 PM
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thanks lanky freak.. everything is going as planned so far..
as far as the protein shake before bed, it is the one the greatest things i started to do. soy isoflavones actually lower dht and estrogen production.. plus it is released over an 8hr period of time but takes a half before it starts to kick in.. so its fueling ur body as u sleep.. i take 1 scoop whey, 1 tbs peanut butter, 1 scoop soy protein. whey protein is instant release soy is from half hour after ingestion and for the following 8hrs peanut butter - efa's for hormone conversion (test) and im not on any testosterone boosters right now.. i have to wait a few more weeks before i can run another cycle.. thanks for looking out for my best interest thou
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02-19-2006, 03:56 PM
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o yeah
calves 17 1/4 weight 210 - (early morning dehydration and empty stomach)
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02-19-2006, 05:41 PM
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i see....nice  do what you do man
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02-21-2006, 11:08 PM
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im pretty pissed off right now.. my numbers on bench down.. i wanan ****ing kill someone..
Bench 2-22-06 275 x 4 265 x 6 245 x 11 225 x 15 Squat day tomo so im looking to get 315 x 15+.. i did 285x 17 last week.. only stopped due to lower back pain.. soo.. hoping to bang this **** out.. i'll post up the numbers
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02-22-2006, 08:11 PM
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2-22-06
Squats.. break 90 290 x 18 245 x 25 235 x 30 (like 21's for bi's but in sets of ten reps) 225 x 30 (tri-set again) pretty good day
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02-27-2006, 09:25 PM
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2-27-06
Bench Pyramid 135 x 10 185 x 5 225 x 5 275 x 6 295 x 3 275 x 2 245 x 6 225 x 10 225 x 9
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03-08-2006, 06:56 PM
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SAT 3/4/06
Deadlift 475 Mon 3/6/06 Incline Bench - 255 x 6 Wed 3/8/06 Squats - 335 x 8, im pretty pissed about that, i can normally do 315 for 12 easy.
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03-20-2006, 07:09 PM
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no camera
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