9/21/23 (Rest)
Rest day today, hardest day of prep so far. Posing in the morning with steps and cardio, then check in's, content work etc. Just a very difficult day to get through physically, set a caffeine PR today lol.
9/22/23 (Pull)
Early morning Pull session followed by a posing session, feeling very confident after today. I have a competitor who's competing this weekend so I'm taking tomorrow off and possibly Sunday as well to mentally recharge before Legs.
Crunch + Leg Raise 1x8
Cable Pulldown 1x8
Upper Back Pulldown 1x9
Cable Row 1x8
T Bar Row 1x7
Preacher Curl 1x6
Incline Curl 1x6
9/23 - 9/25 (Rest, Rest, Rest)
Took this weekend as a triple rest to get caught up on client work and brush off some fatigue. This past week was one of, if not THE, busiest week of my entire life business wise. I had a client competing this past weekend as well as setting a new record of client sign on's which was awesome, but I needed to get caught up on that to keep moving forward and it was a good opportunity to rest up a bit. Coaching will always be my priority as that's how I pay mah bills.
9/26 (Legs)
Great Leg day after 3 days off in a row. Very busy week last week as mentioned and I'm glad to be back in the gym and back in full routine training-wise.
Crunch + Leg Raise 1x7, 1x4
Calf Raise 2x9
Lying Leg Curl 1x6
Adductor 1x15
RDL 1x4
Leg Extension 1x9
Leg Press 1x5
9/27/23 (Rest)
Rest day today, very busy and productive day! Morning steps/posing/groceries then back home for client check in's and a posing session with a competitor. Then I actually took a nap in the afternoon and then spent the rest of the afternoon getting caught up on new client programs and scheduling future client consultations!
9/28/23 (Push)
Really solid Push day this morning, back below the 170's in bodyweight. Another step closer and another penny dropped in the jar.
Crunch + Leg Raise 1x6, 1x4
Cybex Lateral 1x9
Reverse Pec Dec 1x8
Pec Dec Fly 1x10
Smith Incline 1x5
Smith JM 1x6.5
Cuffed Lateral 1x12
Cuffed Tri Ext 1x11
9/29/23 (Rest)
Rest day today, typical rest day things. Not even going to list them lol because absolutely nothing has been different on my rest days for the past month, just WORK WORK WORK.
9/30/23 (Pull)
5 Weeks Out today, great Pull session. First round of posing with my trunks afterwards! Things are getting real now!
Crunch 1x11 + Leg Raises
Gloff Pulldown 1x7, 1x9
Hammer High Row 1x8
Hammer Low Row 1x6
Upper Back Pulldown 1x8
EZ Bar Curl 1x7
Incline DB Curl 1x5
10/1/23 (Rest)
Rest day today, pretty chill day overall. Spent the day with family and watching football, got some food prepped and overall just chilled out a lot! Ready for the upcoming work week!
10/2/23 (Legs)
I have not been happy with my Squats the past few weeks and today was more of the same, they were just alright. Second to last Squat day until the Big Dance, did what I could and got productive work in.
Crunch 1x8, 1x4 + Leg Raises
Calf Raise 1x10, 1x6
Adductor 1x19
Leg Extension 1x9
Hack Squat 1x9
Seated Leg Curl 1x9
Hyper Extension 1x10
10/3/23 (Rest)
Rest day today, want to make today as chill as possible after the past few day's fiascos. Good start to the day so far, client check in's done and steps/posing done for the day. Got some more client work to do later today as well as a new client consultation so that should go smoothly I'm hoping! Push tomorrow!
10/4/23 (Push)
30 days out today. Cybex Press was taken by perma texters so I had to Press at the end, however performance was not impacted so I'll probably stick with this setup going forward as it's safer for me at this point in prep.
Crunch 1x8, 1x4 + Leg Raises
Rear Delt Pulldown 1x9
Cable Y Raise 1x8
BTB Lateral 1x6
Cable Fly 1x10
Cybex Press 1x6
Machine Dip 1x8
Weighted Dip 1x5
10/5/23 (Rest)
Rest day today, steps/check in's/consultations/posing/groceries/meal prep. More of the same, rest days are so boring now lol.
10/6/23 (Pull)
28 Days Out today. Short and sweet session today, no Bicep work as I plan on hitting a full Arm Day with my client Joey tomorrow who is 2 weeks out of his Qualifier. I'm adjusting my split so we are on the same page these last 2 weeks.
Crunch 1x6 + Leg Raises
Lat Pulldown 1x8
Upper Back Pulldown 1x8
Lat Row 1x8
T Bar Row 1x8
10/7/23 (Legs)
Today was a true test of how bad I wanted to be at my best. I had originally planned to hit an Arm Day with a client today but things changed and in order for me to stay on track with my schedule AND his going forward, I had to hit Legs today sporadically. Talk about a mid day mindset shift. Had an amazing session regardless, very happy with today, unbelievably rewarding session.
I've lightened the loads on my RDL and Leg Press as my last few rotations have seen too many 4's/5's/6's for my liking. I've worked too hard for too long to be risking injury with stupid weights so I'm going to hold the loading here for the remainder of prep.
Calf Raise 1x11
Adductor 1x12
Lying Leg Curl 1x5
Leg Extension 1x9
RDL 1x6
Leg Press 1x10
10/8/23 (Biceps + Delts)
Improvised Arm Day session today, this was supposed to be a full Arm/Delt day with Joey and I but we things changed with our schedules and we are hitting Arms and Push back to back so we've changed things around to accomodate the volume while not having fatigued Triceps for Push day.
Crunch 1x12 + Leg Raises
Cybex Lateral 1x5
Reverse Pec Dec 1x7
Cable Lateral 1x10
Cable Curl 1x5
Incline Curl 1x5
10/9/23 (Chest + Triceps)
Piggy-backing off yesterday's session this was the remainder of the Push day work. Today's workout was short & sweet, but this was my 4th day training in a row so I am grateful for that.
Pec Dec 1x8
Tricep Extension 1x10
Smith Incline 1x4
Smith JM 1x5
10/10/23 (Rest)
Rest day today, Joey and I posed and chilled today, not much else than that lol. Check in's, steps, posing, food prep, etc.
10/11/23 (Pull)
Quick and effective Pull workout this afternoon, this is my usual Pull B programming except for the Hammer Pulldown which was fun to do after a while of not using it! It's not a movement I like to keep in long term because it causes joint issues for me but it's fun to use new stuff every once in a while!
Crunch 1x8 + Leg Raises
Hammer Pulldown 1x8
Hammer High Row 1x6
Hammer Low Row 1x6
Upper Back Pulldown 1x8
EZ Bar Curl 1x5
Incline DB Curl 1x4
10/12/23 (Rest)
Rest day today. Steps done this morning, check in's done. Going to pose and chill with Joey this afternoon and maybe get a nap in??? Would love to!
10/13/23 (Legs)
This will either be my last or second-to-last hard leg day of prep, that will be decided next week. It was nice to use some new equipment from my usual Leg programming today!
Crunch 1x6 + Leg Raises
Icarian Calf Raise 1x13
Cybex Eagle Adductor 1x8
Cybex Eagle Seated Leg Curl 1x7
Cybex Eagle Leg Extension 1x9
Arsenal Hack Squat 1x11
Hyper Extension 1x9
10/14 & 10/15/23 (Rest)
Double-resting this weekend and every weekend from here through show day. This weekend I had a good friend of mine's wedding that I wanted to attend so I went home and spent the weekend at home with my parents and had a good time. Was on prep the whole time, got my steps in, all boxes ticked with no steps missed.
10/16/23 (Chest)
Peak week has started for Joey so I've changed my schedule to accomodate our pre-show training. I'll be training every day this week M-F (Chest/Back/Delts/Arms/Legs) but with very low levels of volume and no BS, should be interesting to see how this week goes!
Pec Dec Fly 1x9
Cybex Eagle Incline Press 1x10
High to Low Cable Fly 1x6
10/17/23 (Back)
Day 2 of 5 today, felt like a bag of shit. If I wasn't spending every day with Joey and couldn't damn near sniff the finish line I would be in the absolute shitter right now.
Hammer High Row 1x7
Hammer Pulldown 1x8
Upper Back Pulldown 1x8
Hammer Low Row 1x5
10/18/23 (Delts)
Another hard day today, good thing is that Delts is shorter than Back was yesterday. Travel day tomorrow, Wisconsin: here we come!
Abs
Cybex Lateral 1x7
Reverse Pec Dec 1x8
S/A Cable Lateral 1x8
10/19/23 (Arms)
Got an early morning Arm workout in before heading out to Wisconsin for Joey's show! Today was our travel day so we had to get it done nice and easy.
EZ Bar Curl 1x6
Incline DB Curl 1x5
Tricep Extension 1x10
Bodyweight Dip 1x9
10/20/23 (Legs)
Got in an early morning Leg workout at MetroFlex MKE in Milwaukee, WI which was an AWESOME gym with awesome equipment! They had the old Dorian Yates style Cybex Leg Press and the Cybex Galileo Adductor which has a built in seatbelt, amongst a bunch of things else I didn't get to use. Can't wait to come back here and train again some day!
This was my last "real" Leg Day of prep which was a pretty crazy feeling, bittersweet to say the least.
Crunch 1x25 + Leg Raises
Abductor 1x17
Adductor 1x17
Leg Extension 1x13
Lying Leg Curl 1x6
Cybex Leg Press 1x25
Calf Raise 1x7
10/21/23 (Rest - Joey's show day)
Joey's show day today, he ended up placing 4th out of 8 in his class which we are not happy with. Very long day today, probably took in over 1000 mg of caffeine but it was an awesome weekend and I had an awesome time!!
10/22/23 (Rest)
Rest day today plus a 1000 carb refeed, I'm coming off 8 days of less than 100 carbs and am very depleted and want to start assessing carb-up amounts so that's how we rolled today! Bunch of food, football and some good sleep too!
10/23/23 (Upper Pump)
First pump workout of the peaking process, felt awesome to train without a logbook today. I did not realize how much stress the logbook was causing me until I trained without it today, today was the first day I've been excited to train in weeks.
Ab work
Rev Pec Dec 3x10
Machine Lateral 3x10
Pec Dec Fly 3x10
Rope Pullover 3x10
Rope Tri Ext 3x10
DB Curl 3x10
10/24/23 (Rest)
Rest day today, morning posing and pics with a grocery run and then tanning. Pretty chill day overall, got a lot of stuff done and then chilled with some TV!
10/25/23 (Lower Pump)
Pump session #2 in the books, first Lower body one. This gym has gotten an Arsenal Pendulum Squat in the past week so I broke it in today, now BOTH of my gyms have a Pendulum Squat, what a blessing. Happy with all 4 rounds of posing today, rest of the day will be spent on the couch playing Pokemon
Crunch + Leg Raise
Abductor 4x10
Adductor 4x10
Seated Leg Curl 4x10
Leg Extension 4x10
Pendulum Squat 4x6
Donkey Calf 4x10
10/26/23 (Rest)
Rest day today, morning steps/pics/posing/tanning and then client work done, took a nap, played some video games!
10/27/23 (Upper pump)
8 Days Out, second Upper Body pump session. I'm playing around with some potential new movements for my upcoming offseason programming, already planning that out!
Cable Curl 3x10
Rope Extension 3x10
Lat Pulldown 3x10
Pec Dec 3x10
Rev Pec Dec 3x10
DB Lateral 3x10
