Journey to 2010 NGA Natural California

[karim275]

TGIF 1/29/10

Incline smith machine press
135/20, 20, 185/15, 225/9,9, 135/20
Pec deck fly
220/12-7 sets
Lying ez bar extension
95/15, 15, 15
One arm overhead db extension
35/15, 15, 15
Close grip mqchine press
150/20, 180/15, 195/12

not too bad. a joint friendly workout. boi, ismy back sore from yesterday!!!!!!!!!

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[karim275]

Saturday morning 1/30/10 6am

Leg extensions
50/50, 105/50, 110,50
Leg press(neutral stance)
315/20, 20, 585/20, 765/20, 855/20, 20

Seated leg curl
195/15, 210/12, 225/12
Walking lunges
3 sets @ bw

had to wrap it up, Aneeta has to go to work this morning, so had to leave early. Finalizing contest prep diet this weekend. Prep starts monday.
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[karim275]

Monday 2/1/10

5:00am

Incline machine press
105/20, 20, 150/15, 210/12, 240/12, 255/12
Incline db fly
60s/12, 65s/10
Pec deck
200/12-7sets

Close grip smith machine press
135/20, 225/15, 275/12, 295/10
Seated overhead db extension
100/15, 110/12, 120/10
Lying ez bar extension
90/12, 12, 12, 12

Hyper extension
bw/15, 15, 15


6:00pm

cardio

Stairmaster level 5/6 20 minutes 276 calories

First day of prep(18 weeks out)
Eatng every 2 1/2 hours
First cardio session in almost 2 years, felt pretty good
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[karim275]

Tuesday 2/2/10 5:00am


Angled calf sled
200/15, 300/15, 400/15, 15
Machine donkey calf raise
400/20, 20, 20
Seated Calf raise
250/12-7sets

T-bar rows(wide grip)
1 plate/20, 2/15, 3/15, 4/12, 12
Seated v-bar vable row
302.5/10, 10
Wide grip pulldown
250/12, 12
Standing rope hi-cable rows
150/12-7 sets

purty good. lower back a bit tight, nothin bad, but didnt deadlift just to be safe.


cardio 6:00pm
some goofy "matrix" stair climber
20 mins, 382 calories
i doubt thats correct but thats what machine says.

[karim275]

Wed 2/3/10

Delts

Side db laterals
15s/20, 20s/15, 30s/15, 40s/15, 15
Standing babrbell pull/double press
bar/15, 95/10, 10
Bent over 3 point raise(rear, mid, front)
25s/10, 10(holy krapp those are tough)
Smith machine upright rows(wide grip)
135/12-7 sets

Light hams

Lying leg curl
100/15, 130/12, 160/12, 180/10
Standing one leg curl
80/10,10,10
**superset with walking lunges**
bw-3sets

anyone who thinks their delts need work, try this routine for about six weeks. i've had Aneeta do it for about 3-4 weeks and we already see a difference.
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[AaronHeidebreicht]

great looking delt routine I might give that a try next week just to do something different from my normal routine. How much cardio are you doing during your program for your contest prep?

[karim275]

great looking delt routine I might give that a try next week just to do something different from my normal routine. How much cardio are you doing during your program for your contest prep?

this far out, just 20 mins 4 nights a week. i'll increase gradually. i lose size very easily.

[karim275]

TGIF 2/5/10

Chins
bw/15/12/12
superset with;
Hyperesxtension
bw/15,15,15

EZ bar curls
25s/15, 45s/12,12
Incline db curl
55s/9,9
Machine preacher curl
100/12-7sets

Cable pushdown
100/20, 150/15,15,15
One arm overhead db extension
40/12, 45/12,12
Close grip machine press
150/15, 210/15, 225/15
Diamond pushups on bench
bw/12,12,12

Crunches
bw/30,30,30
Cable crunch
150/15,15,15

[karim275]

Friday night 2/5/10

cardio

treadmill
20 minutes 3mph 12.5 incline 280cals

[karim275]

Saturday 2/6/10 6:00am


Leg extension
75/50, 110/50, 120/50
Leg press
225/20, 315/30, 405/40, 495/50, 585/60

Lying leg curl
100/15, 150/12, 190/10, 10
Standing leg curl
90/10, 10, 10
Seated leg curl
225/12...7 sets

Horizontal calf press
295/20, 395/20, 450/20,20,20,20,20,20,20,20
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