recarp82 2011 comp prep

[recarp82]

thanks btb,it gona be a good time.

[recarp82]

35minute am, bike knee was feeling a bit off/35minutes pm elyptical.speeds are up quite a bit and this cardio thing is feeling pretty good.

[recarp82]

quads
shoulder width leg press
2x w/u with 220x20
445x15,14,13,12
leg ext
114x13,12,11,11
narrow leg press(toes touching heels 2-3inches apart)
265x12,11,10,9
one leg extension
44x12,11,10
squat burn set
135x2 til failure

[BendtheBar]

How's the shredding coming along?

[recarp82]

lost 11 pounds in the last 11 days.cardio 2x a day is working pretty good.think i got another 10or so to go.keeping my protein rather high and moderate carbs and fats.lots of water.think my strength is starting to suffer a bit.but all in all its goin good.

[BendtheBar]

What's the contest date again?

[recarp82]

30th april.

[recarp82]

done sat
bi/tri supersets
incline dumbell=13x20,20,,17x16,,22x12
superset
kickbacks=17x20,20,,22x16,,26x12

preacher curl=75x15,,85x12,,90x10
ss
overhead ext=132x15,,154x12,,176x10

conc curls=17x12,,22x12,,26x10
ss
dips=bodyweightx20,,25x16,,45x12

[recarp82]

done sun
30minute ely and abs,cardio went a bit different this morning.i got an energy bug and bout 4minutes in i went flat out for as long as i could(220-230steps a minute)that lasted roughly 10minutes then went normal speed again and did another flat out for roughly the last 6minutes.
abs were good,getting a scratchy throat i better not be gettibg sick.

[recarp82]

today
hams
standing one leg curl
44x15,15
52x12
61x8
laying leg curl
55x18
68x13
81x8
high leg press
335x15
425x15,13,12
stiff leg deads(trap bar)
115x18,15,13
feet forward squats
145x13,13,12

chest
bench press
135x25,18,12 (30second rest between)
energy levels dropped to none after this so ill do chest on wed.