pictures 12/22

I couldnt get it to send through email...

My thoughts...

- conditioning from the back is progressing nicely

- upper chest is coming up (even showing in rear double bicep pose)

- rear delts are dwarfed in RDB shot

- not much of a change in the abs or quads

I will do my best to be good Friday and Saturday but being around an Italian family on Christmas, it will not be easy lol. Enjoy the holidays.

11/3

11/2-

30 min SS Cardio (treadmill)

11/3-

Flat DB Bench Press: 105/12-8-7= 27

Behind Head Smith Press: 215/ 7-4-3= 14

PJR Tricep Pullover: 90/ 10-9-8 = 27

Med Grip Lat Pulldown: 195/ 8-5-5 = 18

T-Bar Rows: 5 Plates/ 12 (straight set)

11/1

Solid workout. Love ALL OUT. the focus is the best of any Preworkout ive had and the pump/energy is just as good. No crash either.

Seated DB Curls: 55/6-4-4 = 14

Reverse EZ Bar Curl: 75/10 (straight set)

Calf Leg Press: 190 (per side)/ 10 (straight set, 10 sec negative)

Front Squats: 275/8, Front Hack Squat Widowmaker: 810/20

Straight Legged Deads: 245/6, 265/6, 285/3 (lower back was pretty tight)

10/29

10/28-

In the city all day taking the exam for the NYPD. Didnt get a chance to do cardio.

10/29-

Workout went well all around. Got my All out too late to try today, very excited to give it a try on Monday.

Incline Hammer Strength: 155 (each side)/ 5-3-3 = 11

Seated DB Press: 80/12-9-8 = 29

Close Grip Bench Press: 265/ 7-5-4 = 16

Rack Chins: 70/9-8-7= 26

Bent Rows: 245/ 10 (straight set)

30 min low intensity cardio (treadmill)

10/27

Great workout all around today. PR on leg press but hams were still a little sore from Mondays deadlifts.

Preacher Curls: 100/7-5-4 = 16

Pinwheel Curls: 50/14 (straight set)

Standing Calf Raise: 255/8 (straight set, 15 second negative)

Lying Leg Curl: 100/13-9-8 = 30 (+3)

Leg Press: 1000/6, 770/ 22 (straight sets)

10/26

Back is still a little tight even after the failed attempt on my last set yesterday. Lats are sore as hell. Hoping to take out some of the fustration of failing on my deadlift yesterday on the leg press tomorrow.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

10/25

Excited to deadlift today, but didnt even hit my numbers from last time. Disappointing but workout took longer than usual and I wasnt into it mentally towards the end. I beat the reps or weight in every other exercise, so it wasnt a bad day.

Incline Smith Machine: 255/7-4-3 = 14

Hammer Strength Shoulder Press: 100 (per side)/ 9-5-2 = 16

Floor Skull Deads: 95/12-7-6 = 25

Lat Pulldowns: 210/9-4-3 = 16

Deadlifts: 375/8, 405/0 (straight sets)

10/23

30 min HIIT cardio

weight up to 180 ( +1lb)

waist down to 30" (-0.5")

** Gained a lb from last week but waist dropped 0.5"

10/24- off day

10/22

Didn't hit my target rep ranges for legs but still a solid workout.

Barbell Curls: 115/ 10-6-4 = 20

Hammer Curls: 60/ 12 (Straight set)

Seated Calf Raise: 115/ 11 (Straight set, 15 sec negative)

Sumo Leg Press: 10 (Straight set)

Squats: 375/3, 275/16 (Straight sets)

10/21

Ab Work (light)

30 min low intensity cardio (15 stepmill/15 treadmill)

10/20

Good workout all around, strength increases in all exercises.

Flat DB Bench Press: 105/9-7-6= 21

Behind Head Smith Press: 205/ 9-6-4= 19

PJR Tricep Pullover: 85/ 12-11-9 = 32

Med Grip Lat Pulldown: 190/ 9-7-6 = 22

T-Bar Rows: 5 Plates/ 12 (straight set)

10/19

Legs are sore as hell.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

10/18

Great leg workout today, PR on front squats.

Seated DB Curls: 50/10-7-6 = 23

Reverse EZ Bar Curl: 65/12 (straight set)

Calf Leg Press: 170 (per side)/ 12 (straight set, 10 sec negative)

Front Squats: 275/6, Front Hack Squat Widowmaker: 770/20

Straight Legged Deads: 245/6, 265/6, 285/4

10/16

30 min HIIT cardio

weight down to 179

waist down to 30.5"

10/17- off day

10/15

Didnt get the best night of sleep, but workout wasn't horrible. Couldve been better.

Incline Hammer Strength: 145 (each side)/ 7-4-3 = 14

Seated DB Press: 80/10-9-6 = 25

Close Grip Bench Press: 265/ 5-3-3 = 11

Rack Chins: 60/12-9-8= 29

Bent Rows: 245/ 8 (straight set)

10/14

Ab Work (light)

30 min low intensity cardio (15 stepmill/15 treadmill)

10/13

Felt good, numbers were up in all exercises. Limped out of the gym.

Preacher Curls: 95/9-6-5 = 20

Pinwheel Curls: 50/11 (straight set)

Standing Calf Raise: 245/11 (straight set, 15 second negative)

Lying Leg Curl: 100/13-8-8 = 29 (+3)

Leg Press: 900/10, 720/ 18 (straight sets)

10/12

Still feeling good so far. My whole body is sore from yesterday, even in my legs. Hopefully it doesn't effect tomorrow's workout.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

10/11 (First day of prep)

First day of the prep. Mood is good, feeling good. Strength was either constant or up from the end of the last blast.

(reps are rest paused unless noted)

Incline Smith Machine: 255/5-4-2 = 11

Hammer Strength Shoulder Press: 100 (per side)/ 7-3-2 = 12

Floor Skull Deads: 95/10-6-5 = 21

Lat Pulldowns: 190/10-7-6 = 23

Deadlifts: 375/8, 405/1 (straight sets)

2.5 weeks

My comments:
- Less lines in quads than 3 weeks out pics?
- Lower half condition needs to come in ALOT
- Having trouble with lat poses (Lats look better in relaxed poses?)
- Rear Lat Spread looks wrong but im not sure how to fix it

I feel like my condition should be better right now. I also look flat throughout the day except while im working out. Any changes?

3 weeks out update

Update:

3 weeks out!

Weight: 161.5lbs (down 3.5lbs)
Waist: 27.5 (no change)

Pictures (posing could definitely have been better, Im extremely tired after training/work)

4 weeks out update:

UPDATE: 4 WEEKS OUT

Weight: 165.0lbs
Waist: 27.5" (WOW)


(i need to turn my shoulders more in the side quarter turns i think)