Contest everything log

[Iranon]

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

[Iranon]

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

[Iranon]

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

[SampsonandDelilah]

April is almost here….stay hungry

[Iranon]

April is almost here….stay hungry

My show is about 18 weeks out. The reality of it is exciting and scary.

[Iranon]

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

[Iranon]

3/29/2022
Leg Day low volume

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

[Iranon]

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

[Iranon]

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

[Iranon]

New Split

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[SampsonandDelilah]

Stay frosty

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

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

[Iranon]

5/27/2022
Delts & Traps

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

[Iranon]

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

[Iranon]

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.

[Iranon]

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.

[Iranon]

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

[Iranon]

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]

Is that split a standard split or are you looking to address some specific weakness?

[Iranon]

Is that split a standard split or are you looking to address some specific weakness?

Trying new splits for the first time in decades.

[Iranon]

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

[Iranon]

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