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Old 12-29-2012, 04:48 PM   #21
Jcleve68
Josh Cleveland
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Post WEEK 9

DAY 57: Sunday - REST

DAY 58: Monday - (Shoulders)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
DB Shoulder Press: 60 (4x12)
DB Side Raises: 20, 25, 30 (3x12)
DB Rear Delt Flys: 20, 25, 25 (3x12)
DB Shrugs: 60, 65, 70, 75 (4x12)
Military Press: 95x30
Barbell Shrugs: 95x40

DAY 59: Tuesday - (Arms)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Rope Pushdowns: 37.5, 42.5, 47.5, 52.5 (4x15)
Decline Close-Grip Bench: 185 (4x8)
DB Overhead Extensions: 60, 65, 70 (3x12)
V-Bar Pushdowns: 42.5 (7x12, 30 sec. rest)

Incline DB Curls: 15 (4x15)
Barbell Curls: 75 (4x8)
Preacher Curls: 65 (3x12)
One-Arm Cable Curls: 12.5 (7x12, 30 sec. rest)

DAY 60: Wednesday - (Chest)
Pec Deck Flys: 85, 100, 115, 115 (4x20)
Decline Machine: 186, 236, 246, 256 (4x8)
Incline: 155 (4x12)
Chest Dips / Push Ups: 10/10, 10/10, 10/10, 15/12

DAY 61: Thursday - REST

DAY 62: Friday - (Back)Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Underhand Pulldowns: 100, 115, 130 (3x15)
Lat Pulldown: 100 (3x12)
Bent-Over Barbell Rows: 135 (3x12)
DB Shrugs: 70, 75, 80 (3x10)
Seated Cable Rows: 97.5, 102.5, 107.5 (3x15) 107.5x15/97.5x10/72.5x10
Rope Pushdowns: 42.5x35
Cable Curls: 27.5x35
Barbell Shrugs: 135x20

DAY 63: Saturday - (Legs)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Leg Extensions: 80, 90, 100, 110 (4x20)
Squats: 135, 185, 205, 225, 245 (5x20), 275x15, 285x12, 225x10, 225x10
Leg Press: 360 (4x15)
Barbell Lunges: 95 (4x15)
Stiff-Leg Deadlifts: 185 (5x12)
Seated Leg Curls: 80 (4x20)
Standing Smith-Machine Calf Raises: 115 (4x25)
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Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 12-30-2012, 04:03 AM   #22
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Good lord! I'm sick looking at the reps!
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Old 12-30-2012, 12:57 PM   #23
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What are your goals for 2013?
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Old 12-30-2012, 03:20 PM   #24
Jcleve68
Josh Cleveland
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Originally Posted by BendtheBar View Post
What are your goals for 2013?
3 more weeks of dieting, at 218 right now so hoping to get to at least 210 lbs., then it's go time!!! January 20th starts my training for my next meet on April 13th...APA Frisco Classic in Amory, MS!!! Shooting for all new PR's!!!
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Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 12-31-2012, 04:39 PM   #25
BendtheBar
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I'm competing that weekend too.

First one to a 650 squat buys steaks.
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Old 01-01-2013, 11:00 AM   #26
Jcleve68
Josh Cleveland
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Join Date: Aug 2012
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Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
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Quote:
Originally Posted by BendtheBar View Post
I'm competing that weekend too.

First one to a 650 squat buys steaks.
AWESOME!!! HAHAHA deal!
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Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 01-01-2013, 02:41 PM   #27
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Nice work in here Jcleve, hope you reach your goals for 2013!
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Old 01-01-2013, 03:31 PM   #28
Jcleve68
Josh Cleveland
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Join Date: Aug 2012
Location: LaPlace, LA
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Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
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Quote:
Originally Posted by 5kgLifter View Post
Nice work in here Jcleve, hope you reach your goals for 2013!
Thank you! Can't wait to start training for the meet in 2 and a half weeks!!!
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Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 01-01-2013, 06:48 PM   #29
EliteDreams
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Join Date: Nov 2012
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Training Type: Powerlifting
Fav Exercise: PRs
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Reputation: 432869
EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!EliteDreams is one with Crom!
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Sounds like a winning plan.Go crush it!
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Old 01-04-2013, 06:32 PM   #30
Jcleve68
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Post Week 10

DAY 64: Sunday - (Chest & Arms)
Cablecrossovers: 17.5, 22.5, 22.5, 22.5 (4x20)
Incline: 135, 145, 150, 155, 165 (5x15)
Hammer Press Bench: 97 (4x20)
Incline DB Flys / Push Ups: 30x15/12, 35x15/15, 40x15/12, 45x12/10

Decline Close-Grip Bench: 135, 155, 165, 170 (4x12)
Decline Skullcrushers: 50 (4x12)
DB Overhead Extensions: 50 (3x20)
Rope Pushdowns: 32.5 (7x12, 30 sec. rest)

Barbell Curls: 65 (4x15)
Machine Preacher Curls: 55, 70, 85, 85 (4x12)
DB Hammer Curls: 30, 35, 35 (3x15)

DAY 65: Monday - (Back & Shoulders)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
Bent-Over Barbell Rows: 135, 155, 165, 175, 185 (5x12)
DB Pullovers: 60 (4x12)
Lat Pulldown: 100, 115, 115, 115 (4x12)
Seated Cable Rows: 97.5, 102.5, 107.5, 112.5 (4x15)
Pull Ups: 8, 6, 6, 6

Seated Barbell Shoulder Press: 115, 125, 135, 145 (4x12)
Behind-the-Back Cable Side Raises: 7.5 (3x20)
Bent-Over Cable Rear Delt Flys: 2.5 (4x20)
Barbell Shrugs: 135 (4x15)

DAY 66: Tuesday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate

DAY 67: Wednesday - (Chest & Arms)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
DB Bench: 60, 70, 75, 80, 90 (5x12)
Incline Hammer Press: 98, 118, 128, 133 (4x20)
Pec Deck Machine: 85, 100, 100 (3x20)
Decline DB Flys: 30 (3x15)

Overhead DB Extensions: 60 (4x12)
Machine Tricep Dips: 180, 200, 210, 215 (4x12)
Incline Skullcrushers: 60 (3x12)
DB Kick Backs: 15, 10, 10 (3x20)

EZ-Bar Curls: 55 (4x20)
Incline DB Curls: 15, 20, 20 (3x12)
High Cable Curls: 12.5, 17.5, 17.5 (3x15)
Barbell Reverse Curls: 45 (4x12)

DAY 68: Thursday - (Back & Shoulders)
Speed Deadlifts: 225, 275, 275, 275 (4x12)
Underhand Barbell Rows: 135 (4x15)
T-Bar Rows: 180 (4x12)
One-Arm DB Rows: 60x15, 60x15, 60x12, 60x12

Seated DB Shoulder Press: 60 (4x12)
Seated DB Side Raises: 20, 25, 25, 30 (4x12)
Reverse Pec Deck Flys: 40 (3x20)
Behind-the-Back Barbell Shrugs: 95 (4x25)

DAY 69: Friday - (Legs)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
Leg Extensions: 80, 90, 100, 110 (4x20)
Squats: 135, 185, 205, 225, 245 (5x20), 275x15, 295x12, 225x10, 225x10
Leg Press: 360, 410, 430, 430 (4x15)
Barbell Lunges: 95 (4x12)
Stiff-Leg Deads: 185 (4x12)
Leg Curls: 80 (4x20)
Standing Calf Raises: 95 (4x25)

DAY 70: Saturday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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