Rest day today, Carissa and I went for a morning drive and got coffee and then she had plans with her cousin so I chilled by myself, practiced posing and played some video games and watched movies/baseball!

10/29/23 (Lower pump)

Last lower pump session with a compound movement, may do a light leg extension/ham curl/calf raise pumpy bullshit workout on Thursday but not quite sure yet! 6 Days Out!

Leg Extension 4x10

Abductor 4x10

Adductor 4x10

S/L Leg Curl 3x8

Glute Bridge 3x8

Leg Press 4x6

Standing Calf Raise 4x10

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

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

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

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

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

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

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!

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

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