did back today, drop sets.. and did 40 mins cardio on stairs. 40 mins level 7 HR 130-140....
felt great..

Hittin it hard!

Hey Prpower, good for you dude... keep hitting it...

up to 216.2 today from 204... going right along with the plan...

chest day today: was able to get 90's for incline dumbell press.. that has been a while.. 8 reps... felt really good... i could barely reach over to my right arm to turn don my ipod my chest was so pumped.... lol


nothing has changed in my diet or training, drop sets, high rep sets, straight sets...

diet is very strict and consistent.. rotating days from 150 carbs to 500...

3 days at 250, 1 at 150 and 2-3 at 250-500 ....

cardio is still EOD stairs.. HIIT for 10 mins then slow for 30 mins or HIIT for full 30....

maybe 70% of max....

today was back.,..

in the grove.. up to 217.0....

cardio 40 mins...

WO:

wide low rows- 195 for 4 sets of 10
superset with rev pulldowns 150

seated hammer rows.. 275 / 4 sets 10

pulldowns hammer- 185 for 4 sets of 10

hypers with 45 plate..

i did delts yesterday:

4 sets 5 exercises....

side cable raise 40 x 10rps
side seated db raise 20 x 20rps
front delt raises 20 x10
rear delt machine 90x 10, 110, 110, 110 x 10
frt db press.. 50 x 12, 60, 60, x 10 70 x 5

best workout in a long time.. 70's used to be hard for me at the beginning of the sets.. 70 at the end.... feel like a new man

calves: leg press machine 3 plates for 15
5 plates for 10 3 sets.... (most ever)
seated calves- 3 sets of 100


diet going well... still keeping the BF down.. 9.4% throughout the contest....

CARDIO: 45 mins stairs interval training.. 20 ins stairs, tread for 30


diet is still the same.. rotating carbs... more low days than high... doing this wil keep me leaner which is my goal..

i see no sense in doing 25 lbs gain with a bunch of fat then net 5-6 lbs of real muscle...