Page 2 of 3 FirstFirst 123 LastLast
Results 41 to 80 of 88
Like Tree36Likes

Thread: Contest everything log

  1. #41
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    3/15/2022
    Push: Low volume, higher rep,No failure training

    Functional trainer incline press/fly 60lbs 2x20
    Functional trainer decline press/fly 60lbs 2x20
    Cable flys 1x20


    cable laterals 4x20

    Tri rope ext over head 2x20
    Tri push downs 2x20

  2. #42
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    3/23/2022
    Legs

    Seated hamstring curl 140lbs 4x12
    seated hamstring curl 90lbs 4x12 ( two cluster sets)

    Pendulum squat 5x12
    Uni lateral leg press 200lbs 3x10-12


    Glute kick backs 50lbs 2x12

    Calf raises standing 4x15

  3. #43
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    PUSH
    3/24/2022

    Functional trainer incline press/fly 70lbs 2x15
    Incline DB press 80lbs with red/Blue band 3x12
    Flor press 225lbs 3x12-15
    Cable crossovers 3x12

    Lying incline caped delts 20-25lbs 4x12-15
    Cable laterals 3x12
    front delts 2x12

    tri rope push downs 90lbs 3x12
    Rope behind head 3x12

  4. #44
    SampsonandDelilah's Avatar
    SampsonandDelilah is offline Knowledgeable Member
    Join Date
    Aug 2008
    Location
    La Cocina
    Posts
    3,875
    April is almost here….stay hungry
    Iranon likes this.

  5. #45
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    Quote Originally Posted by SampsonandDelilah View Post
    April is almost here….stay hungry
    My show is about 18 weeks out. The reality of it is exciting and scary.

  6. #46
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    3/26/2022
    Pull day


    Low latt pull downs 3x12
    Wide grip pull downs 3x12
    Uni lateral Cable rows 110-130lbs 4x10-12
    Pull overs rope 2x15

    DB Shrugs seated 80lbs 3x12 two second hold at top (felt very heavy today)
    Rear delt ext 30-40lbs 4x12 functional trainer

    Cable curls 3x12
    Precher curls 3x10-12 (pain in left forearm)
    Hammer rope curls 2x10 super slow reps

  7. #47
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    3/29/2022
    Leg Day low volume

    Hack squat 4x15
    Hamsrting curls 3x15
    Calf raises standing 2x15

  8. #48
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    PUSH
    3/30/2022

    Functional trainer incline press/fly 70lbs 2x15
    Incline DB press 80lbs with rede band 3x10 (felt really heavy today)
    Functional trainer decline press/fly 70lbs 3x15
    Peckdeck 2x10


    Lying incline caped delts 20-25lbs 4x12
    Seated Press 3x12
    1/2 rep standing DB laterals 35lbs 3x10


    tri rope push downs 90lbs 3x12
    DB lying tri ext 40lbs 3x10-12

    Weight 241lbs

  9. #49
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/2/2022
    Pull

    Unilateral close grip low latt pull downs
    110lbs 3x12
    Wide grip PD
    110lbs 3x12 super slow reps
    unilateral cable rows
    80lbsx15 100lbsx12,12
    Med/high cable rows unilateral
    110lbsx12,10+4
    Pullovers 2x12

    Seated DB shrugs
    75lbs 3x12
    Low trap shrugs
    60lbs 1x12

    Rear delts 4x12

    Incline DB curls
    35lbsx12,10+2 30lbsx12

    Preacher curls 2x12

    Barbell curls
    70lbs 2x12 super slow reps

    Hammer DB curls
    25lbs 2x10-12 super slow reps

    241lbs
    davimeireles likes this.

  10. #50
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    New Split

    1. Chest and Back
    2. Legs
    3.
    4. Arms
    5. Delts and Traps
    6.
    7. (Repeat) Chest and Back

  11. #51
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    Chest and Back

    Functional trainer incline press/fly 70lbs 3x15
    Incline DB press 80lbs with red/Blue band 2x12
    Flor press 245lbs 3x12
    Cable crossovers 2x12
    Peck-deck 2x12

    High uni lateral cable rows
    110lbs 2x10
    Wide grip PD
    110lbs 2x12
    Low cable rows 2x10


    238lbs
    Last edited by Iranon; 04-06-2022 at 08:08 PM.

  12. #52
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/6/2022

    Leg Day


    Lying hamstring curls 105lbs 4x12
    Thigh ext 3x10-12
    Seated Hamstring curs 130-150lbs 5x12
    Hack squat 245lbs 3x12
    Pendulum squats 35lbs a side 3x12


    Glute kick backs 50lbs 2x12
    Pendulum calves 25lbs a side 3x12-15

  13. #53
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/8/2022
    Arms

    Wide grip curls 4x12
    Tri rope ext over head 4x12
    Uni lateral cable curls 3x12
    Tri rope ext behind head 3x12
    Standing DB curls 35lbs 2x12
    Lying tri ext DB 35lbs 3x12

    morning weight 236.8 Started my cut 4/3

    Arms cold 18 3/8
    Chest relaxed and cold 50 1/4
    Waist 33 1/4
    Thighs cold 26 3/4
    Calves cold 18 1/4
    Last edited by Iranon; 04-08-2022 at 06:08 PM.

  14. #54
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/9/2022

    Delts & Traps

    Rear delt cable ext 4x12
    Rear delt shrugs 55lbs 2x10-12

    Capted delt laterals 20-25lbs (face down on high incline) 5x10-15
    Standing db laterals 35lbs 3x12

    Low trap ext 3x12

    Cable cross body cable laterals 2x15

    Cable standing shrugs 3x12
    Seated DB shrugs 65lbs 3x12

  15. #55
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/11/2022

    Chest and Back

    Functional trainer incline press/fly 80lbs 4x12
    Incline peck-dec 2x15
    Functional trainer decline press/fly 80-90lbs 4x12
    Decline Peck-deck 2x12

    High uni lateral cable rows
    110lbs 3x10-12
    Wide grip PD
    120lbs 4x10-12
    Pullovers 3x12
    Low cable rows 4x10


    237lbs

  16. #56
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/12/2022
    Leg Day


    Seated Hamstring curs 140-160lbs 5x12
    Pendulum squats 35lbs a side 4x12
    Lying hamstring curls 95-120lbs 4x12
    Hack squat 225 4x12
    Thigh ext 2x15


    Glute kick backs 50lbs 2x12
    Standing uni lateral calves 3x15-20

    236lbs

  17. #57
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/15/2022
    Arm Day

    Tri rope ext behind head 90lbs 3x12
    Uni lateral cable curls 40lbs 3x12
    Tri push downs 3x10-12
    BB curls 3x10
    Lying tri ext 40lb DB's 3x12
    Precher curls 3x10
    Reverse tri ext 2x15
    Cable curls 2x15

  18. #58
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    4/16/2022
    Delts and Traps

    Rear delt cable uni lateral ext 4x12
    Reverse peck-deck 2x15

    DB seated shrugs 80lbs 4x10-12

    Side uni lateral cables 4x12
    Low trap cross flys 3x12
    Capped delt incline face down laterals 20-25lbs 4x10-12


    236lbs

  19. #59
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    Leg Day
    5/8/2022

    Seated hamstring curls
    140x12, 160x9,8, 140x8+2
    Hammer uni lateral leg press
    315x10, 405x10,9,8
    lying hamstring curls
    105x12, 120x8,8,6+2
    Hack squat
    185x12, 235x10,10,8

    Glute kick backs 40lbsx12
    Pendulum calf raises
    0lbsx12, 50lbsx12,12,10

    235lbs


    I am starting my prep tomorrow, it will run 14 weeks
    Contest everything log-000002-jtrun969rjfh85mrf.jpg
    Last edited by Iranon; 05-08-2022 at 02:46 PM.

  20. #60
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/9/2022
    Chest & Back


    Low latt Pull downs 110lbsx12,12,12

    Functional trainer incline press neutral grip
    With bench...not standing like I usually do
    90lbsx12,12,12,10

    Wide grip PD
    120x12,12,10,9

    Functional trainer Decline press neutral grip
    With bench...not standing like I usually do
    110lbsx12,12 95lbsx12,11+2

    Uni lateral seated cable rows
    100lbsx12. 120lbsx9,8,8

    Peck deck pump set one incline one decline 20 reps each

    Rope pullovers
    80lbsx12,12 90lbsx10

    Caped delt side laterals cable
    20lbsx20
    Rear delt cables 20reps

  21. #61
    SampsonandDelilah's Avatar
    SampsonandDelilah is offline Knowledgeable Member
    Join Date
    Aug 2008
    Location
    La Cocina
    Posts
    3,875
    Stay frosty

  22. #62
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/11/2022
    Arms

    Uni latyeral cable curls 4x12,12,10,8
    Tri rope push down
    4x12,12,12,8
    Bi lateral cable curls
    3x10,8,8
    Tri rope ext behind neck
    3x12,12,10
    Incline DB curls
    30lbsx12,12 35lbsx8,8
    Lying tri ext with DB's
    35lbs 4x12
    Seated hammer curls 30lbs 2x10

  23. #63
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/13/2022
    Delts and Traps

    Peck-deck rear delts
    4x10-12
    Uni lateral cable rear delt ext
    3x12

    Face down lying incline lateral raises DB
    25lbs 4x10-12
    Cable laterals uni lateral
    3x12
    Standing DB laterals 3/4rep range
    35lbs 4x10

    Functional trainer shrugs
    5x10-12

  24. #64
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/16/2022

    Chest & Back

    Functional trainer incline press neutral grip
    With bench 5x10-12
    High uni lateral cable rows
    4x10-12
    Decline chest fly/press 4x10-12
    Wide grip PD 4x12
    Flys 3x12
    Pull overs 3x12
    Cable rows 4x8-10

    Cable side laterals 2x20
    Cable rear delts 2x15-20

    Weight 235

  25. #65
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    Leg Day
    5/18/2022

    Seated hamstring curls
    150-170lbs 5x8-10
    Hammer uni lateral leg press
    405x4x8-10
    lying hamstring curls
    4x10-2
    Uni lateral leg press
    160lbs a side 5x10-12

    Glute kick backs 40lbs2x10
    Pendulum calf raises
    50lbsx5x10-12

  26. #66
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/19/2022
    Arms

    Uni lateral cable curls 3x10
    Tri rope ext over head 4x10
    Wide grip curls cable 4x8-10
    Tri push downs 4x8-10
    Incline DB curls 35lbs 3x10
    Lying DB tri ext 4x10
    Concentration curls 1x12
    Hammer curls 1x12

  27. #67
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/20/2022
    Delts & Traps

    Cable delt ext 4x10
    Seated slight bend forward DB laterals
    30lbs 4x10
    Rear delts 5x10-12
    Front delt cable raises 3x10
    Standing trap shrugs 4x10-12
    Face pulls 2x15

  28. #68
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/22/2022
    Chest & Back

    Functional trainer incline press neutral grip
    With bench 4x10-12
    Functional trainer incline press neutral grip
    standing 2x12
    High uni lateral cable rows
    4x10-12
    Decline chest fly/press 4x10-12
    4x12
    Pull overs 3x12
    Flys 2x20
    Cable rows 3x8-10

  29. #69
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/24/2022
    Legs

    Lying Hamstring curls: 90x8, 105x8, 120x8, 105x8, 90x10
    Hammer Unilateral leg press seated: 405lbs a side 8,8,10,9

    Seated Hamstring curls: 130x12, 150x10, 160x9,9, 7+2
    Pendulum Squat: 50lbsx8,8,9,9

    Inner thigh machine: 60lbs 1x15
    Glute kickbacks: 40lbs 2x10-12

    Pendulum standing calf raises: 4x12-15
    Thigh ext super slow: 2x12-15


    Morning Weight 234lbs

  30. #70
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/26/2022
    Arms

    Rope tricep push downs: 4x10
    Uni lateral cable curls: 4x10
    Tri rope over head: 4x10
    Wide grip cable curls: 4x10
    Lying DB tri ext: 4x10
    Incline DB curls: 35lbs 3x10
    Hammer curls DB: 25lbs 2x12

  31. #71
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/27/2022
    Delts & Traps

    Lying incline capped delts: 25lbs 4x10
    Rear delt ext 5x10-12
    Cable laterals: 4x10-12
    Cable shrugs: 5x10

  32. #72
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/29/2022
    Chest & Back

    Low latt pull downs 110lbs 4x10,10,10,9
    Lying functional trained neutral grip incline press
    90lbs x 12 100x12,10 90x11, 80x12
    Uni lateral low latt pull dows 120lbs 3x12,10,8
    Seated neutral grip functional trainer slight decline press
    90lbs 4x12,10,10,8+2
    Wide grip (lever edge) pull downs 130lbs 4x12,12,11,10
    Machine flys 100bs 3x10,10,10
    Pull overs 80lbs 2x12,11 70lbs x11
    Uni lateral cable rows 120lbs 3x10,10,9

  33. #73
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    5/30/2022
    Legs

    Lying hamstrings: 105lbsx10,10,8. 90lbsx10,10
    Hammer Unilateral leg press seated: 405lbs a side 10,10,9,8
    Pendulum Squat: 50lbsx10,10,9,9,7
    Seated Hamstring curls: 130x12, 150x10,10,10,8

    Glute kickbacks: 40lbs 2x10

    Pendulum standing calf raises: 4x12-15 (Thought I had it racked, went down to the ground with it, somehow did not get injured).


    Started Prep cycle today. Now life gets complicated.

  34. #74
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    6/1/2022
    234lbs
    ARM DAY

    Uni lateral cable curls: 4x10
    Tri rope ext over head: 4x10
    Standing DB curls alternating: 40lbs 4x10,10,9,7+2 ( drop set)
    Tri rope push downs: 4x8-10
    Incline curls: 30-35lbs 4x10
    DB lying tri ext DB: 35-40lbs 4x10-12

    Hammer curls 2x10


    Did a few crappy pics after my first bicep and tricep exercise was completed.
    Attached Thumbnails Attached Thumbnails Contest everything log-2.jpg   Contest everything log-1.jpg   Contest everything log-7.jpg   Contest everything log-5.jpg   Contest everything log-4.jpg  

    Peluche91 likes this.

  35. #75
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    6/2/2022
    Delts & Traps

    Lying rear delts cable 5x10-15
    Capped delts cable 8x10
    Front delts DB 2x15

    Standing cable shrugs 5x10-12
    Lower trap shrugs 2x12

    Rope pullovers 2x20
    Cable crossovers 2x20


    AM Weight 233

  36. #76
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    My prep split.

    1. Chest and Back (low vloume high rep delts)
    2. Legs
    3. Walk 3 miles
    4. Arms
    5. Delts and Traps (low vloume high rep lats & chest)
    6. Walk 3 miles
    7. Walk 3 miles
    Cylon357 likes this.

  37. #77
    Cylon357's Avatar
    Cylon357 is online now Senior Member
    Join Date
    Nov 2018
    Location
    AKA "Nice Guy Cy"
    Posts
    1,113
    Blog Entries
    1
    Is that split a standard split or are you looking to address some specific weakness?
    Iranon likes this.

  38. #78
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    Quote Originally Posted by Cylon357 View Post
    Is that split a standard split or are you looking to address some specific weakness?
    Trying new splits for the first time in decades.
    Cylon357 likes this.

  39. #79
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    6/5/2022
    Chest & Back

    Lying functional trained neutral grip incline press
    100x12 110lbsx10,10
    functional trained neutral grip incline press standing
    2x12
    Low latt pull downs 120lbs 3x10
    functional trainer slight decline press
    100lbs 4x10
    Uni lateral cable rows 120lbs 3x8-10
    Wide grip pull downs 130lbs 4x12
    Machine flys 100bs 3x10,10,10
    Pull overs 80lbs 2x12,11 70lbs x11

    capped delt cable laterals x25,20
    Rear deltsx20,17

    Shrugs 1x20

  40. #80
    Iranon's Avatar
    Iranon is offline Associate Member
    Join Date
    Dec 2021
    Posts
    196
    6/8/2022
    ARMS

    Tri rope push downs: 4x10-12
    Standing DB curls: 45lbs 4x10
    Tri rope behind head: 4x10
    Cable bi lateral curls: 4x8-10
    DB lying tri ext: 40lb DB's 4x10-12
    Incline DB curls: 30-35lbs 4x10-12

    Hammer DB curls: 25lbs 1x15

    230lbs

Page 2 of 3 FirstFirst 123 LastLast

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •