Approved Log From shit to fit my Training Log

[going2cycle]

I got it after I had complications from Covid 3 yrs ago to make sure I was healthy enough to continue to bb. So I spent a ton on blood work, echos, calcium score etc. Obviously I know test aren’t the be all and anything can happen at anytime in the sport, hobby, pageant show whatever you want to call it but so far all test have always came back spot on.

Yea COVID threw me off too, dropped a ton of weight.
HOpefully you can take a pro show in 2025

 

[Jfrost89]

I'm glad that you're being honest about the assisted dips
nothing wrong with that since you're doing the super slow negatives

Honestly, I feel it way better bc it’s controlled and I can sit deep in the stretch for every rep without risk of injury. I use like 110lb assistance. The first 2-3 reps you’ll think it’s way to light but if you go super slow like 5-6 count negative with a 2-3 count as deep as you can get in the hole then explode up by reps 6-8 you’ll think you won’t get 10 and sometimes you won’t. I’m all about slow negative with full ROM and pauses in the stretch.

 

[going2cycle]

Honestly, I feel it way better bc it’s controlled and I can sit deep in the stretch for every rep without risk of injury. I use like 110lb assistance. The first 2-3 reps you’ll think it’s way to light but if you go super slow like 5-6 count negative with a 2-3 count as deep as you can get in the hole then explode up by reps 6-8 you’ll think you won’t get 10 and sometimes you won’t. I’m all about slow negative with full ROM and pauses in the stretch.

the negatives are the best and with a tight up top hold which I like
you look great so muscle bellies are tight

 

[25homes]

242lb this morning

Abs, calves and cardio

Abs (superset)
3 rounds
Rope crunches - failure increase weight each set

Planks - failure

Straight leg crunch - 1xfailure (legs straight out crunch up until you feel your bottom ab contract)

Hyperextended sit ups on a bench (lay on a flat bench and let you shoulders hang off the edge. Stretch you abs as far as you can for a 3 count then crunch up until you feel your bottom ab contract)

Calves
Life fitness seated leg press - sets of 10 working up until you can’t get 10 anymore then do a dropset back down to your starting weight

Seated calf raise - 1min set (set a timer and move the weight whatever speed you want as long as you are going through the full range of motion and don’t set the weight down regardless of how far you can move the weight until you reach 1min)

(I used 2 45s and 2 25s) for reference

My pre cardio supps.

Lean Bru

 

[ballin2504]

Normal training day diet
Pro 330, Carb 340, Fat 70 Cal 3310

Push
Crucifix cable cuff side laterals - 3x15-20 with a triple dropset on the last set

Incline hammer press - 1x6-10, 1x12-15

Flat machine press - 1x6-10, 1x12-15

Pec Dec fly - 3x15-20 slow negatives with a 3 count in the stretch

Assisted dips - 3xfailure (add plenty of assistant so you get atleast 12 reps on every set I leave the assistance the same for all 3 sets. Super slow negatives with a deep stretch)

Single arm overhead cable extension - 3x15-20

Straight bar cable push down - pyramid set (start at a light weight do 10 reps on every plate increase by one plate each time for 5 plates then drop back down 10 reps on every plate all one set)

That’s a great training day