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My Contest Prep

pussybutt

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Started my contest prep Febuary 23, 2008, 10 weeks out. Chest/Front Delts, trying to bring up my chest and roundness to my shoulders.

Log; Decline Bench Bar x 20
135 x 15
185 x 12
225 x 10
245 x 8

Flat Bench 135 x 12
185 x 10
205 x 8
225 x 6

Dips Body Weight 212 x Failure 4 Sets

Cable Crossovers 40 x 15
55 x 12
70 x 10
85 x 8

Dumbell Pullover 85 x 10
95 x 8
110 x 6

Dumbell Front Raises 25 x 12
35 x 10
45 x 8

Cardio 30 minutes Treadmill 3 miles an hr set at 10% incline
 

pussybutt

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Febuary 24, 2008 Back/Bi's, I need more back thickness and my bicepts need more size!!!

Deadlifts(from the floor) 135 x 15
225 x 12
315 x 10
325 x 8
335 x 6
345 x 6

Barbell row(overhand grip) 135 x 15
155 x 12
185 x 10
225 x 8
235 x 6

T-Bar row(old school) 2 plates x 15
3 plates x 12
4 plates x 10
5 plates x 8
6 plates X 6

One-arm Dumbell row(off the rack) 120 x 10 x 3

Behind the neck pulldowns 100 x 15
115 x 12
130 x 10
145 x 8

Seated cable row(using cambered bar attachment) overhand grip superseting underhand grip 100 x 15
115 x 12
130 x 10
145 x 8

Seated alternating dumbell curls 25 x 15
35 x 12
45 x 10

Hammer curls 35 x 15
45 x 12
55 x 10

Abs crunches 50 reps x 3

cable crunches 145 x 25 x 3

hyperextentions 12 reps x 3

Cardio (Same as on Feb 23)
 

pussybutt

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Febuary 25, 2008 Just a round of cardio same as yesterday!!!!
 

pussybutt

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Febuary 26, 2008 Shoulders/Traps/Tricepts

Seated Military Press(inside a power rack) Bar x 20
95 x 15
105 x 12
115 x 10
125 x 8
135 x 6
145 x 6

Dumbell Side Laterals 12's x 15
15's X 15
20's X 12
25's X 12
30 x 10

Flex Rows(upright rows wide grip, shoulder width, close superset)
Bar x 10 x 3
55 x 10 x 3
65 x 10 x 3

Bent Over Dumbell Laterals 8's x 15
12's x 15
15's x 15
20's x 12
25's x 12
30's x 10

Dumbell Shrugs 100's x 15
110's x 15
120's x 15

Cable pushdowns(small straight bar attachment) 60 x 15
70 x 12
80 x 10
90 x 8
100 x 6

Paramount Seated French Press 100 x 15
115 x 12
130 x 10
145 x 8
160 x 6

Abs Elevated crunches on a swiss ball 50reps x 3
Abdominal Crunch Strive selectorized machine(set on level 3) 15 x 50
16 x 30
17 x 25

Cardio same as Feb 23
 

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The Last two Days SUCKED, i worked a ton of hrs....BUT I stayed very active!!!! QUADS and HAMS today!!!!
 

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March 1, 2008, Formally World Gym Columbus, now Metro Fitness....Arnold Sports Festival....I trained Arms...plus my training partner and I got reaquainted....

Barbell curls Bar x 20
65 x 15
85 x 15
95 x 12
115 x 8

Alternating Dumbell Curls 25's x 15
30's x 12
35's x 12
40's x 10
45's x 10

Hammer Strength Preacher Curls 25 x failure(one arm at a time)
35 x failure
45 x failure

Rope Pressdowns 50 x 15
60 x 15
70 x 12
80 x 10

Skull Crushers (fixed cambered bar) 40 x 15
60 x 15
80 x 12
100 x 10

Hammer Strength Dips 4 x 45's x failure
4 x 45's + 25's x failure x 2

I could only stay for one day....BUT the Arnold Classic was awsome to say the least!!!!!!:xyxthumbs:
 

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