Contest everything log

[Iranon]

6/9/2022
Delts & Traps

Lying rear delts cable 4x10-12
Capped delts cable lying incline 4x10
Uni lateral cable laterals 4x10-12
Front delts DB 3x12-15

Standing cable shrugs 4x10-12
Lower trap shrugs 2x12

Rope pullovers 2x20
Cable crossovers 2x20-30

[Iranon]

6/11/2022
Chest & Back

Uni lateral low lat pull downs: 110-130lbsx12,10,10,8+4
Lying incline functional trainer press: 100lbsx12,12,10,8+4
Wide grip pull downs: 65/65x 12,12,11, 55/55x12
Lower chest cable fly/press standing: 90lbsx10,10,10,9
Uni lateral cable rows: 120lbsx10,10,8,8
Smith floor press: 235lbs 2x12
Rope pullovers: 3x12
Peck deck: 2x15

Cap delt cable laterals: 2x20
Rear delts 1x20

[Iranon]

6/13/2022
Legs

Lying hamstring curls: 105lbsx10,10,8+2, 90lbsx10
Hammer uni lateral leg press 8/45lb platesx10,10,10,8+2 tows out
Seated hamstring curls: 140lbsx12, 160lbsx12,170lbsx10,10
Lying unilateral leg press: 4/45 plates a side x10,10,10. Toes straight
Standing uni lateral calf raise: 4x10-12


237lbs

On prep but cycle just kicked in, love going from 230 to 237 on a cut.

[Iranon]

6/15/2022
Arms

Tri rope ext push down: 80lbsx12,12. 90lbsx10,8+2
Standing alternate DB curls (super slow reps): 45lbsxs10,10. 40lbsx10,8
Tri rope over head: 100-110lbs 4x10
Uni lateral cable curls: 50lbsx10,10,9,8+4
Reverse tri ext: 2x12
Incline DB curls:30lbsx10,10,10
Lying DB tri ext:45lbsx10,01. 40lbsx10,8
Hammer curls (super slow reps): 25lbs 2x10-12

[Iranon]

6/16/2022
Delts & Traps

Face down lying on slight incline rear delt uni lateral cable ext:
4x10-12
Reverse pec-dek rear delts: 2x12-15
Functional trainer cable side delts: 4x10-12
Cap delt on high incline bench: 25lbs 4x10-12
Smith military press 1/2 rep, top half only: 115lbs 3x10-12 (new, did not bother my three rotator cuff injuries)
Seated DB shrugs: 80lbs 4x10-12

Rope pullovers (lats): 80lbs 2x15-20
Cable cross overs incline and decline: 1x20 each


AM weight 241 up 11lbs on prep, this is crazy

[Iranon]

6/20/2022
Back & Chest

Low latt PD: 3x12
Uni lateral low latt PD:3x10
Functional trainer incline press: 4x10-12
Incline peck-deck: 2x12-15
Wide grip PD: 3x10-12
Floor press smith: 225lbs 4x10-12
Pullovers: 3x10-12
Flys lower chest 3x10-12
T-bar supported rows: 2x12
Cable rows 110lbs 3x10-12

Cap delt laterals: 2x20
DB seated shrugs: 70lbs 1x15

AM weight 245lbs

[Iranon]

Been in Chicago the past two weeks training with a friend. Fat is coming off nicely and I have not lost any strength on this cut, even gained a little.

7/1/2022
ARMS

Standing DB curls alternating: 45lbs 4x10
Standing rope tri ext over head: 4x10-12
Lying incline DB curls: 35lbs 4x10
Tri push downs: 4x10
Precher curls: 4x10-12
Tri DB lying ext: 45lbs 4x10


AM weight 7/2/2022 232lbs

[Iranon]

7/04/2022
Chest and back

Wide grip PD: 4x10-12
Incline DB press: 75lbs Blue band x12,10,8. 65lbs Red bandx10
Uni lateral lat PD: 4x10-12
Low chest cables: 4x10-12
Pullovers: 4x10-12
Uni lateral chest fly Incline: 2x12
Uni lateral chest fly decline: 2x12
Cable rows: 4x8-10

Capped delt laterals: 2x15-20
Rear delts: 2x15-20


Body is changing every day, still I thing I am 4 weeks behind where I should be.

[Iranon]

7/19/2022
Legs

Lying hamstring curls: 105x10,10,10 90x12
Uni lateral leg press: 365lbs x 10,10,10,9
Seated hamstring curls: 140x12 160x10,10,10 170x8+2
Pendlum squat: 50lbsx10,10,10,10

Hip thrusts: 225x10,10,8

Standing uni lateral calf raise: 6x10-12


AM Weight 228lbs

[Iranon]

7/22/2022

Arms

Tri rope ext over head: 4x10
Alternating standing DB curls: 45lbs x10,10,9 40lbs x8 drop set to 30lbs got 4 or 5 more
Tri push downs: 130lbs 4x12
Cable curls uni lateral, two sets out, two in: 4x10-14
Tri DB lying ext: 45lbs 2x10 droped to 40lbs did 2x10-12
Precher curls 3x10
Hammer curls super slow reps: 25lbs 2x12

[Iranon]

7/23/2022
Delts and traps and a little more

Lying full range of motion cable rear latterals: 4x10-12
Peck deck rear latterals 3x12 Did this uni lateral to get a better range of motion, amazing
High incline face down DB laterals: 25lbs 4x10
Reverse grip DB press: 45lbs 2x12
Cable laterals: 4x10-14

Seated DB shrugs super slow hold at top for 2-3 seconds: 80lbs 3x10
Smith shrugs: 205lbx 2x12
Face pulls: 3x12

Cable pullovers: 2x20
Low latt PD: 2x15

Cable cross overs but I do not cross over: 2x20
Incline of the same movement: 2x15-20

[Iranon]

7/26/2022
Chest & Back and more

Low latt PD 3x10
DB incline press with Blue band 75lbs 4x10-12
INCLINE PECK DECK: 2x15
More low latt PD: 3x12-15
Low chest cable fly/press: 4x10-12
Floor press: 315 2x10
Wide grip PD: 4x12
T-bar chest supported: 3x10-12

Capped delt cable laterals: 3x15
Rear delts full ROM: 3x12-15

Seated DB shrugs: 65lbs 2x15-20


ON off days I have been walking in my neighborhood 3.2 miles in about 50 minutes

[Iranon]

7/28/2022
Legs

Lying hamstring curls: 105x10 115lbs 10,10,10,8+3
Uni lateral leg press: 365lbs x 10 385lbsx10,10 405x9
Seated hamstring curls: 140x12 160x10,10,10,9+2
Pendlum squat: 50lbsx10 70lbs x10,10,10,8

Hip thrusts: two young sluts hogged this my entire workout so I skipped it

Standing uni lateral calf raise: 4x10-12 four sets toes pointed out one set straight


AM Weight 229lbs


Weight loss has been stuck for 3-4 weeks, cut back fat a bit (15g) added 3 mile walks done in 50min 3-4x a week, and most important cut booze out completely, getting lit once a week is not working for this cut so that shit is over till Oct 2.

[Iranon]

7/30/2022
Arm day

Tri rope push downs: 105lbs 4x15
Standing alternate DB curls:40lbs 4x10 last set dropped to 30lbs with no rest and did 5 more
Tri seated behind the back ext: 4x12
Precher curls:5x10-12
Tri ext DB slight incline: 45lbs 2x10, 40lbs 2x10,8
Hammer curls super slow reps: 25lbs 2x10


Changed show date to October because I am fat

[Iranon]

7/31/2020
Delts & traps


Lying full range of motion cable rear laterals: 4x10-12
Peck deck rear laterals 2x12
face down DB laterals capped delt: 25lbs 4x10-12
Cable laterals: 4x10-14
standing DB 1/3 range of motion laterals: 35lbs 3x10

Seated DB shrugs super slow hold at top for 2-3 seconds: 80lbs 4x10
Neutral grip DB upright rows 30-35lbs: 3x12
Face pulls: 2x10

Seated uni lateral cable rows: 2x20
Wide grip PD: 2x20PD: 2x15

Low chest Cable flys: 2x20
Incline of the same movement: 2x20

AM weight 228

[Iranon]

8/1/2022
Cardio plus low volume high rep leg day

40min treadmill 3.6mph at 1.5 incline going to do a 3 mile walk at home later tonight

Seated hamstring curls 120lbs: 2x20
Roman chairs (focus on hams and glutes) 1 set only got about 9 or ten
Hack squat: 3x20

glute ham raise: 2x15

standing calves: 3x15-20

[Iranon]

8/3/2022

Chest & Back and more

High latt uni lateral row 3x10-12
Incline press functional trainer neutral grip: 110lbs 4x10
low latt PD uni lateral: 100-110lbs 3x12
Low press functional trainer neutral grip: 100lbs 4x10
Wide grip PD: 4x12
Incline machine flys: 150lbs 2x10-12
Decline machine flys: 130lbs 2x10-12
T-bar chest supported: 75lbs 3x10-12

Capped delt cable laterals: 3x18
Rear delts full ROM: 2x12-16

Seated DB shrugs: 60lbs 2x201
Low trap shrugs: 60lbs 1x15

[Cylon357]

Contest is getting close for you, right? This month?

[Iranon]

Contest is getting close for you, right? This month?

8 weeks out, but I am going to Vegas to train and work on posing with my coach and he will determine when I am ready, we have two other shows out here after mine so I am 8,11 or 14 weeks out depending.

[Iranon]

8/4/2022

Legs

GYM was closed had to workout at Planet fitness...hate planet fitness


Seated hamstring curls 5x10-12
Some crappy leg press machine 4x12
Lying leg press 4x10
Hamstring curls lying 5x10-12

abductor 2x12 inside area only
kick backs (glutes) 3x12
Standing uni lateral calves 3x12-20

[wango]

8/4/2022

Legs

GYM was closed had to workout at Planet fitness...hate planet fitness


Seated hamstring curls 5x10-12
Some crappy leg press machine 4x12
Lying leg press 4x10
Hamstring curls lying 5x10-12

abductor 2x12 inside area only
kick backs (glutes) 3x12
Standing uni lateral calves 3x12-20

I can only use machines and an occasional dumbbell. Plus our Planet Fitness is a 5 minute drive away. For dudes like yourself, I could see how that place wouldn’t work, but for me it’s perfect.

Congrats on the continued contest prep.

[Iranon]

Totally re-vamped leg workout. Did this 2 or 3 days ago with Tony in Vegas.

Raw Squat to parallel but only going up about 3/4 of the way (constant tension) weight on the balls of my feet,not my toes. Trained very light with the focus on form only for the first few workouts. 4x12

Sumo squats,focus on upper inner thigh. 3x12
Thigh ext, varying angles 4x12

Walking lunges, long steps 2x 50 yards

Lying leg curls varying angles 6x12 ( back day I will be hitting a variation of a DB stiff leg dead lift)

Calfs on leg press varying angles 3x12-15


228lbs Trainer thinks I am 15lbs out, show in 7 weeks going to do it and one 10 weeks out.

[Iranon]

8/11/2022

Chest and Back

DB flys: 50lbs 4x10-12
Peck deck last half of movement only 4x12
Slight incline DB press: 80lbs 2x10-12
Slight decline DB press: 80lbs 2x10

Close grip PD 3x10-12
Pullovers 3x12
Wide grip PD 4x10-12
Cable rows 3x8-10

Cap delt ext 2x15
Rear delts 2x15
DB shrugs 60lbs 1x22

[Iranon]

8/16/2022

Arms

Standing DB curls: 40lbs 4x10-12
Barbell curls: 90lbsx10, 80lbs 2x10
Cable curls: 3x12
Hammer curls: 30lbs 2x10-12

Tri rope push down superset with tri rope ext over head: 4x8+8
Bench dips bodyweight: 4x12
Tri reverse ext: 3x12


AM weight 227 and that was after a weekend of crazy food, go figure.

[Iranon]

8/29/2022
Delts and traps

Rear cablle delt ext 4x15
Peck deck rear delts 2x12
Cable capped delt 4x12
Incline rear delts 25lb DB's 4x12
Press 2x12

Seated DB shrugs 80lbs 3x12
Low trap shrugs 65lbs 2x12

did 3 sets of chest & lats 15-20 reps


228lbs today, need to drop 10lbs more in the next 5 weeks

Competing in over 50 classic physique only

[Iranon]

8-30-2022
Legs

Smith squat, past parallel only 3/4 of the way up. Constant tension. 225lbs 4x15

Sumo Squats 185lbs 3x15

Leg press 5 plates a side 4x12
Thigh ext 2x15-20

Seated hamstring curls 5x10-12
Lying hamstring curls 4x12

Standing uni lateral claf raises 3x12-15

Glute kick backs 3x12

231 today, weight gain is mainly due to TBol for one week (amazing drug) then last 4 weeks anavar . So fake weight gain, probably 90% water.

[SampsonandDelilah]

Looking good, great pics. Did you take any pics before your prep? I know you’ve been working at this a while…congrats on the progress!

What lab are you running?

(Just curious regarding the Tbol - I’ve never run it)

[Iranon]

Looking good, great pics. Did you take any pics before your prep? I know you’ve been working at this a while…congrats on the progress!

What lab are you running?

(Just curious regarding the Tbol - I’ve never run it)

My test cyp and anavar are through my TRT clinic. The other gear is made by a friend of mine.

I have a few pre prep photos.

tbol puts on size fast with very little water retention but like all orals the effects fade away fast once you stop using it.

[SampsonandDelilah]

Excited for you, the progress pics look great and I know you’ve been at it for a while! I feel like everything is more difficult in the summertime too

[JaneDoe]

A recommendation for you to read the book "Be Your Own Bodybuilding Coach Dr Scott Stevenson" an excellent book with the latest peak week approaches

https://www.amazon.com/Your-Own-Body.../dp/B07GL719HM

[Iranon]

9-1-2022 Chest and Back
9-3-2022 Arms
9-4-2022 Delts and traps


9-7-2022

LEGS

10min cardio (walking at 3.6mph) to warmup

Smith squat: 225-245lbs 12-15 reps 4 sets
Sumo Squats: 185lbs 3x12
Uni lateral leg press: 3x12
Thigh ext: 2x15

Seated Hamstring curls: 10x10-15 Varying foot position
Calf raise standing 3x12-15

235lbs,holding some water and carb loaded so not a real weight

[Iranon]

9-8-2022
Chest & Back

Low latt PD 3x12-14
Decline cable press 90lbs 4x12
Decline Flys 3x12
WIDE GRIP PD 4x12
Incline cable fly/press 4x12
Incline Peck deck 3x15
Cable rows 3x10
T bar row 3x10-12

Capped delt cable ext 2x15-20
Rear delts 2x15
233lbs today,looked as lean but more pop as I did at 225 2 weeks ago.

[Iranon]

9-10 Arms

9-11 Delts & Traps

Weight 228lbs

[Iranon]

Chest & Back

Low lat uni lateral PD: 3x12
Decline cable press: 3x12
Decline flys: 2x12
Uni lateral cable rows: 3x10-12
Incline cable press: 3x12
Incline flys: 2x12
Wide grip PD: 4x10-12
Peck deck:2x15
T-Bar rows: 3x12

No sets beyond failure, most one rep shy of technical failure at this point.

AM weight 227lbs.

Think I will walk on at 215-217 show day, Not sure my weight cap, might be 220 so I am on point for that. 20 days out right now.

[JaneDoe]

Has your competition already taken place or changed the date? Last time I read you said it would be in August!

[Iranon]

Has your competition already taken place or changed the date? Last time I read you said it would be in August!

Over 50 classic physique October 1st

[JaneDoe]

I understand brother; good luck in your competition.

[Iranon]

9-14-2022
Legs

Lying hamstring curls: 5x12
Seated hamstring curls: 5x12
Raw Smith squat: 245lbs 4x12-15
Bulgarian squat raw 185lbs 3x15
Uni lateral leg press: 3x12
Hip thrusts 225lbs 2x12
Unilateral calfs standing: Heavy Chain on shoulders 4x12-15

Last 4 weeks cycle: 100 mast P eod, 100mg primo M/W/F (300mg total weekly) 25+25 Anavar daily (50 ED) Test 200mg week 4, 160mg week 3, 120 week 2, cutting it out 7-9 days before show. Arimadex at 0.25 EOD

[Iranon]

9-16-2022

Arm day

Tri rope push down and over head ext: 3x10+6
Standing Barbell curls: 70lbs 4x15
Bench dips with 45lb plate in lap: 4x12-15
Standing DB curls 35lbs 3x12
Reverse tri push down: 3x12
Precher curls 3x12
Lying tri ext DB 35lbs 3x15
Hammer curls 30lbs 3x12

Everything about one rep shy of technical failure, did a few failure sets but far less than in the off season

Diet the last two weeks will be a bit extreme since I believe I am a bit behind. Sub 2000 cal, carbs only on weight training days and only 35g before and after. I wont go below 1500 cals.

[Iranon]

9-17-2022

Delts & traps

Rear cabledelst: 5x12-14
Capped delts cables: 4x12
Lying incline face down capped delts: 5x10-14
Neutral grip DB upright rows: 3x12
DB shrugs standing:75lbs 4x12

ABS rope crunch 3 sets 15-20 reps
Vacuum work several sets


229lbs WTF gained 2lbs after a day of perfect eating and doubled cardio.