Pre-Contest Daily Routine

[juiced2damax]

Pre-Contest Daily Routine

I figured I'd start posting my daily workouts on here for anyone that's interested. My stats:
5'9
24
193lbs
7-8% bf
9 wks out from show

Friday

Legs

Standing Calf Machine
3 sets of 30x
SUPERSET WITH:
Smith Machine Calf Raises with 45's
3 sets 20x

Leg Extensions
3 sets 12x 100lbs

Smith Machine Squats
1 set 205lbs 20x
1 set 295lbs 15x
1 set 385lbs 12x
1 set 435lbs 8x
*NICE AND DEEP!!!!!

Leg Press
4 sets 6 plates on ea side 18x

Laying Leg Curls
3 sets 55lbs 15x
*very slow with a pause and squeeze*

Then I had to hit the road bc of all the snow. Overall it was a good workout and my tendonitous flared up a little bit from the smith squats, but not too bad. I cant do BB squats anymore bc of the tendonitous.

 

[M FREAKY]

Smith Machine Squats
1 set 205lbs 20x
1 set 295lbs 15x
1 set 385lbs 12x
1 set 435lbs 8x
*NICE AND DEEP!!!!!

J2D question, don't you think that is little over weight for 9 weeks out.
When does your depleting takes effect. You need to be little careful with heavy weights specially few weeks out,,,

 

[juiced2damax]

J2D question, don't you think that is little over weight for 9 weeks out.
When does your depleting takes effect. You need to be little careful with heavy weights specially few weeks out,,,

I will usually train like that until around 3-4 wks out. Going heavy on squats is the only way I can get my legs to respond...I stay pretty light on everything else though. I'm doing 1 high carb, 2 low carb.

 

[-0000-]

I always train heavy for my prep work! Dieting + supps will handle the rest!

 

[juiced2damax]

Sunday

Chest/Bi's

Decline Smith Machine
1 set 205lbs 20x
1 set 255lbs 15x
1 set 255lbs 15x

Cable Crossovers (from the floor)
4 sets 40lbs 15x

Incline Dumbell Press
3 sets 75lbs 15x

Inline Dumbell Flies
3 sets 35lbs 15x

Bi's

DB Curls
4 sets 25lbs 15/10/6/3/1 Reps

DB Hammers
4 sets 25lbs 12/6/3/1

25 mins of treadmill on incline...staying at 128-136 bpm

 

[juiced2damax]

Monday

SHoulders

Upright Rows BB
60lbs 25x
70lbs 20x
80lbs 20x
90lbs 16x

Shrugs DB
3 sets 55lbs 30x

Front Raises DB
25lbs 10/8/6/3/1
25lbs 10/8/6/3/1
30lbs 15x
35lbs 12x

Seated Military Press BB (in front)
3 sets 135lbs 12x

Lateral Raises DB (twisting hand forward at peak)
3 sets 10lbs 15x

Seated Military Press Machine (Superset 2 different grips)
2 sets 10x on ea grip

Then I did 40 mins on the eliptical machine. Great pumps today!!!!

 

[Package]

SHoulders

Upright Rows BB
60lbs 25x
70lbs 20x
80lbs 20x
90lbs 16x

Shrugs DB
3 sets 55lbs 30x

Front Raises DB
25lbs 10/8/6/3/1
25lbs 10/8/6/3/1
30lbs 15x
35lbs 12x

Seated Military Press BB (in front)
3 sets 135lbs 12x

Lateral Raises DB (twisting hand forward at peak)
3 sets 10lbs 15x

Seated Military Press Machine (Superset 2 different grips)
2 sets 10x on ea grip

now i know why you got those boulders for delts

 

[juiced2damax]

I know I havent been keeping this up...But today I got a personal best with legs and last week I did too.

This week:

Squats
135lbs...15x
225lbs...15x
315lbs...15x
405lbs...10x
495lbs...6x......This was the best 6 rep set I have ever done on squats!!!

Last Week

Sled
I got up to 1040lbs for a set of 6 on my last set!!! That is a little more than 12 plates on each side.

NOW IF ONLY MY DAMN LEGS WOULD GROW!!! haha

 

[d-red]

I know I havent been keeping this up...But today I got a personal best with legs and last week I did too.

This week:

Squats
135lbs...15x
225lbs...15x
315lbs...15x
405lbs...10x
495lbs...6x......This was the best 6 rep set I have ever done on squats!!!

Last Week

Sled
I got up to 1040lbs for a set of 6 on my last set!!! That is a little more than 12 plates on each side.

NOW IF ONLY MY DAMN LEGS WOULD GROW!!! haha

i was just about to ask you hows the prep going.
good for you!!!!!! i`m freakin jealous!!!!!!! i`m sick. didn`t go to the gym yesterday and don`t know if i`m going today.
boo-who...thats me crying.

 

[juiced2damax]

Weighed in at 189lbs today and got a new PR on my SQUATS!!!

525lbs for 6 REPS!!!!

Now 3wks and 5days out!

 

[juiced2damax]

Weighed in at 189lbs today and got a new PR on my SQUATS!!!

525lbs for 6 REPS!!!!

Now 3wks and 5days out!

Stupid me!!!! My tendonitous is killing me in the arms from those squats...It has affected my whole training this week!

 

[d-red]

Weighed in at 189lbs today and got a new PR on my SQUATS!!!

525lbs for 6 REPS!!!!

Now 3wks and 5days out!

wow!!!!!! i`m 196 right now.......... and you still look alot better than me!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!