recarp82 2011 comp prep

[recarp82]

chest
bench press
135x30
160x22
175x11
205x6
dropset
205x5
175x4
160x4
135x6
incline flye
44x15
52x12
66x8
flat flye
48x15
60x10
66x7
cables high
66x15
77x12
88x8

using a power band i practiced posing chest,front dble bi,front lat,and side tri holding each pose for about 5seconds eachdid quite a few of each..spent about 15minutes.its not as easy as it looks.
not feeling 100% but workout was still decent.

[recarp82]

my mom passed away last thursday and i flew home friday and everything else was on saturday.its been a bad few days and it feels like im in a dream since then.today was my first workout since.
cardio and back
20minutes elyptical
back
wide front pulls
99x15
121x15
143x15
165x10
190x6
barbell row
135x15
155x12
175x8
machine one arm row
40x15
72x12
99x7
t-bar row
55x15
80x15
105x11
130x7
the plan is cardio in the morn with a workout and cardio/workout in the evening 5 days a week and just cardio on the 2days.this will be until a couple days pre-comp.i put on6pounds over the weekend but i still should be ok.
__________________

[Carl1174]

So sorry to hear that !!! My prayers are with you and your family.

Carl.

[recarp82]

thanks carl.

[recarp82]

pm workoout
20minutes bike
traps
dumbell upright rows
22x15
33x15
44x10
55x6
barbell shrug
225x15
315x12
365x7
seated horizontal shrug
154x15
176x12
198x8
behind barbell shrug
115x15
165x15
215x12
235x8

[recarp82]

After my session and talking to james about the comp he strongly advised on not continuing on what is was doing. He said I could lose what I needed to in time but the amount of muscle id lose as well since im not running gear would do more harm then good. He also said I was training way to hard for the calorie intake im consuming. He recommeded to keep doing cardio 5to6 days a week and take a break from lifting for about 10days. Overtraining is what he said. Hes gona write me out a proper keto diet for someome my size as well as a conventional diet and a training program. The good thing is he said im carrying some good mass and need a bit more lower chest and peak bi development. He showed me some dumbell chest moves that will take my tris and front delts out of the equation and a barbell move that will help to. So after that a fall show is definitly in the plan and he wants to see me a few times between now and then especially 10to12weeks out to make some tweaks.

[big_swede]

Im very sorry to hear about your loss bro, my condolences.

But solid trap work!!

[recarp82]

thanks swede.

[recarp82]

last day of the re-coup lay off.its been brutal not being able to go to the gym.new log and will start tomorow and diet will be the same.

[recarp82]

first day back to the gym
chest/tri
high/low cables pre exhaust( moving directly to low no rest)
44x18H,15L--15H,15L--15H,15L(rest pause o get 15)--15H,13L(rest pause)
pecdec
88x10,10,9
decline press
135x18-145x15,14
incline rev dumbell press(starting point palms facing your face)
40x12,12,11
tri
rope push
132x15,14,13
overhead rope ext
88x15--99x12,11
close grip smith press
95x18(to light)--135x16,15

workout felt great,pre exhaust felt different but very good.