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trainwreck74 said:
2549666ef7cbc6f73ba5ed55d077fed1.jpg

Leg day… I’ll post the workout in an hour or so. This was just after my warmup


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Nice legs Trainwreck!! Always training hard!

Max
 
Tuesday
Fasted cardio
45 min. LISS. Treadmill.

Later at the gym n( 5 hours later )

30 min stair mill

Work: shoulders

Standing overhead barbell press/ upright row barbell

135x10 reps
185x10 reps
205x8 reps
225x 5 reps
135x15 reps

135x 10 reps ( all 5 sets)

Band work in between

Seated Dumbbell Arnold press.
Bent over flies
60/70/80/90/60 all 10 reps
45x15 reps

Single arm dumbbell snatches.
10 reps 5 sets
70/80/90/100/100

Should complex giant set cables
10 reps each
Lateral raises each arm
Unilateral Frontal raises
Bent over fly
Upright row
Db shrugs (120lbs)

Behind neck smith machine presses.
135x20 reps. 5 sets Slow movements. Holding at bottom.

Band work for rotator cuff cool down…

Ab complex
Foam roll and stretching.


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trainwreck74 said:
Tuesday
Fasted cardio
45 min. LISS. Treadmill.

Later at the gym n( 5 hours later )

30 min stair mill

Work: shoulders

Standing overhead barbell press/ upright row barbell

135x10 reps
185x10 reps
205x8 reps
225x 5 reps
135x15 reps

135x 10 reps ( all 5 sets)

Band work in between

Seated Dumbbell Arnold press.
Bent over flies
60/70/80/90/60 all 10 reps
45x15 reps

Single arm dumbbell snatches.
10 reps 5 sets
70/80/90/100/100

Should complex giant set cables
10 reps each
Lateral raises each arm
Unilateral Frontal raises
Bent over fly
Upright row
Db shrugs (120lbs)

Behind neck smith machine presses.
135x20 reps. 5 sets Slow movements. Holding at bottom.

Band work for rotator cuff cool down…

Ab complex
Foam roll and stretching.


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Click to expand...
Strong fella

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Wednesday
Cardio
45 min
30 min treadmill interval.
15 min arc trainer hard push

Work : legs
Lunge complex
Walking lunge 15 reps each leg
Lateral steps 10 reps each leg
Diagonal reach 10
Reps each leg
Step backs 10 reps each leg

Low bar squat
Warm to 405
5x5

Safety squat bar
12 sets ass to grass
225 x 10 reps (5sets)
285x 10 reps (5:sets)
315 x 7 reps ( 2sets. )

Step ups 16” box
135lbs x 10 reps each leg.
4 sets

Rogue monster rhino belt squat
180lbs 30 reps
5 sets

15 min jump rope. Interval. Can’t believe I used to do this for fun!!

Stretch.


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So this weekend was supposed to be my last spring show. My plan was to do three this spring a couple this fall now that I’ve got a better dial on my body. Unfortunately it didn’t go as planned because my final show this spring was Saturday and my wife and her GF were roofied Thursday night while she was on vacation. I learned a ton about my body and peaking. I learned a ton about my stage presence and posing.. and stop trying to hide behind those body building trunks. But now it’s focus on the reverse diet and staying pretty lean. Trying to get my skin to tighten up a bit and put on mass in a few weak areas.
Thanks to all for your advice, pointers, and support. I’m going to continue this log through the reverse diet and build to the next series of shows and willingly accept any advice you may have. Weak points I may not have foreseen ect.

I am excited to see how much better it will be to be closer to stage weight this far out so I can focus on being lean as f and feed into the show instead of barely getting there lean enough in time.

As per my wife she and her GF are ok. Scary as hell to get a text at 4 am saying she was sorry to not have called but she just woke up in the hallway and was drugged last night. I called her and she could barely make sense. All I got is she and her GF were near naked and barely in the house. She couldn’t remember jack shit and needed to get her and her GF to bed. I dropped what I was doing and hauled ass there, 6 hour drive, so I could mange what the fuck happened, and lucky to get there before they woke up. Turns out this guy gave them shots and then started getting weird. Her GF, also an Amazon like my wife, shooed him away and then they walked home, just two blocks. It was a double gate and then the loft so they managed to keep him out is all they could gather. . Not gonna lie, I was ready for war when I got there and ready to burn that city to the ground. Soooo grateful they got out ok. What a disaster that would have been. So brothers be carful out there, so many fucked up people. . My wife is way to naive and hopefully learned her lesson a bit.
 
trainwreck74 said:
So this weekend was supposed to be my last spring show. My plan was to do three this spring a couple this fall now that I’ve got a better dial on my body. Unfortunately it didn’t go as planned because my final show this spring was Saturday and my wife and her GF were roofied Thursday night while she was on vacation. I learned a ton about my body and peaking. I learned a ton about my stage presence and posing.. and stop trying to hide behind those body building trunks. But now it’s focus on the reverse diet and staying pretty lean. Trying to get my skin to tighten up a bit and put on mass in a few weak areas.
Thanks to all for your advice, pointers, and support. I’m going to continue this log through the reverse diet and build to the next series of shows and willingly accept any advice you may have. Weak points I may not have foreseen ect.

I am excited to see how much better it will be to be closer to stage weight this far out so I can focus on being lean as f and feed into the show instead of barely getting there lean enough in time.

As per my wife she and her GF are ok. Scary as hell to get a text at 4 am saying she was sorry to not have called but she just woke up in the hallway and was drugged last night. I called her and she could barely make sense. All I got is she and her GF were near naked and barely in the house. She couldn’t remember jack shit and needed to get her and her GF to bed. I dropped what I was doing and hauled ass there, 6 hour drive, so I could mange what the fuck happened, and lucky to get there before they woke up. Turns out this guy gave them shots and then started getting weird. Her GF, also an Amazon like my wife, shooed him away and then they walked home, just two blocks. It was a double gate and then the loft so they managed to keep him out is all they could gather. . Not gonna lie, I was ready for war when I got there and ready to burn that city to the ground. Soooo grateful they got out ok. What a disaster that would have been. So brothers be carful out there, so many fucked up people. . My wife is way to naive and hopefully learned her lesson a bit.
Click to expand...

Thank god they are ok.
 
Sick fucks out there I tell ya. They're at a vacation spot so assume plenty of pussy around WILLING PUSSY so there's no excuse for that shit(not that there ever is). Glad they're ok and sorry bout the show too
 
samgraves82 said:
Sick fucks out there I tell ya. They're at a vacation spot so assume plenty of pussy around WILLING PUSSY so there's no excuse for that shit(not that there ever is). Glad they're ok and sorry bout the show too
Click to expand...

Oh there were tons of ladies there .. the bartender even warned them to watch out for that creep. Her GF is a bar tender in Vegas and is super pissed she didn’t keep to her rule .. follow your drink or don’t drink it. She said fuck I know better. Wtf. Let my guard down for a few days. And drugged. Just glad she knew what was going down and was able to get my wife out of there before shit got bad.
I was ready to burn that place to the ground...
 
samgraves82 said:
Sick fucks out there I tell ya. They're at a vacation spot so assume plenty of pussy around WILLING PUSSY so there's no excuse for that shit(not that there ever is). Glad they're ok and sorry bout the show too
Click to expand...

And it’s all good about the show. I’ve learned a shit ton about my body and how it reacts. What I can and can’t do to it pushing the envelope. This fall is going to be off the hook fun. I’m excited to have this time to bulk a bit and lean out like mad.
 
trainwreck74 said:
Oh there were tons of ladies there .. the bartender even warned them to watch out for that creep. Her GF is a bar tender in Vegas and is super pissed she didn’t keep to her rule .. follow your drink or don’t drink it. She said fuck I know better. Wtf. Let my guard down for a few days. And drugged. Just glad she knew what was going down and was able to get my wife out of there before shit got bad.
I was ready to burn that place to the ground...
Click to expand...
I bet you was. I would've too
 
Monday
Cardio 45 min treadmill
Work: legs

Warm up wit lunge complex
10 each leg / 3 sets
Walking
Lateral
Diagonal
Rear

Front squat
3x5
185
225
225

Hack squat : hammer strength
10 reps each weight
8 plates
10 plates
12 plates
14 plates
16 plates : 8 reps

Leg extension
Single leg 10 reps each leg rostering back and forth until 10 sets are complete for each side. Adding 5lbs every other set
50lbs starting weight ending at 70lbs
2 series at 100 reps each leg.
2 series at 50 reps each leg.

Leg curls
110lbs
5x20
2 series

Step ups for two sets of 20 reps each leg
105 lbs
135 lbs

Arc trainer for 10 min hard push

Ab complex and stretching
 
I started a new program today… I wanted a functional program that included all of the power lifts but also emphasizing on accessory movements and strength through complete range of motion. I’ll keep y’all in the loop. I’m going to be sore as F tomorrow.

Cardio :30 min interval on treadmill.
Work
Chest shoulder
Warm up
4 sets / 10 reps each arm
*Band front raise to pull apart
*Slider push-ups
*65lb behind the head barbell press.
*Clap push-ups

Db overhead press (80lb)
Bent over single arm row (100lb)
Trx high pull
5 sets
12/10/10/8/3(until failure)

4 sets / 10 reps
Trx y fly in supine position
Pull-up
Trx press in prone position

Tabata push-ups.
12 sets - 20 seconds on 10 seconds off.
Last few sets were negatives because I had already hit failure.

Ab comolex
Stretching
15 min cardio
 
Cardio
30 min LISS treadmill
15 min 30 seconds on 30 seconds off. Hard ass run

Work
Back

Warm up
4 sets 10 reps each
*Face pulls ( High row: bands)
*Trx low riw
*Pull up( assisted if needed)
*Low row keeping arms straight and extending behind you ( bands)
*Db push up with single arm row between each rep

Work
15 reps / 5 sets
*Wide grip pull downs
*single arm cable mid row
*cable upright row
*rope pulls (cable)mid height
*Battle rope 30 seconds

12 reps/ 4 sets
*Db facing incline upright rows (80lbs)
*single arm slow rows (115lb)
*Bent over fly’s ( 35lb db)

KB swings (76lbs)
5 sets 20 reps

Ab complex
Crunches
Russian twists
Toes to bar
Vacuum 5 sets of 20 second hold



Metcon 5 sets as fast as possible
155lbs
Deadlift (15reps)
Hang clean (10 reps)
Push press (8 reps )
 
Saturdays work
Sunday was ab and cardio day. And a nice long ass walk with the family

Lower body warm up. 3 sets
*Plank, 1 min
*Gluteal rotation and abduction /adduction movements. (3 movements each leg 5 reps each )
*lateral lunges (10 reps each side )
*band abduction air squats (20 reps )
*Squat jumps 10 reps

Work: power clean : low bar back squat
Power clean
9 sets 2 1/2 min rest between
135 x15
185x10
205x8
215x6
225x4
245x2
245x2
260x1
270x1

Low bar back squat
8 sets 2-1/2 min rest between each set
225x10
285x6
330x5
350x3
380x2
390x2
405x1
415x1

Metcon
3 rounds as fast as possible
500 meter row
12 pull-ups
20 burpees
12 squat jumps

Life walk on treadmill for 10 min
Ab complex and stretch.
 
trainwreck74 said:
I started a new program today… I wanted a functional program that included all of the power lifts but also emphasizing on accessory movements and strength through complete range of motion. I’ll keep y’all in the loop. I’m going to be sore as F tomorrow.

Cardio :30 min interval on treadmill.
Work
Chest shoulder
Warm up
4 sets / 10 reps each arm
*Band front raise to pull apart
*Slider push-ups
*65lb behind the head barbell press.
*Clap push-ups

Db overhead press (80lb)
Bent over single arm row (100lb)
Trx high pull
5 sets
12/10/10/8/3(until failure)

4 sets / 10 reps
Trx y fly in supine position
Pull-up
Trx press in prone position

Tabata push-ups.
12 sets - 20 seconds on 10 seconds off.
Last few sets were negatives because I had already hit failure.

Ab comolex
Stretching
15 min cardio
Click to expand...

Subbed in. I was always following but my updates get messed up. Functionality is something I am looking forward to(been bulking so, lol) keep up the killer training

Max
 
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