02z06 Transformation Log - Contest Prep & Rebound

[02z06]

Week 2 - Day 1 - Arms/Abs

V-Bar Pressdown - 10 hard squeeze + 10 quick - 55lbs for 1 set, 60lbs for 3 sets
superset
DB curl - 3 sec negative - 4x6 - 40lbs

Dip(between benches) - 3 sec negative - 4x15
superset
BB Curl - 4x8 - 55lbs

Incline skullcrusher - EZ+50 - 4x12
superset
Reverse grip ez curl - EZ+50 - 4x12

Cable Crunch - using 2 cables - 4 sets to failure
V-sit - 4 sets to failure

NOTES:
-Stupid good pump
-Excited to take photos tomorrow & see where I am at

 

[kingjmack]

It amazes me that there is a small segment of society who claim to be unable to gain weight when such wonderful calorie dense foods like PEANUT BUTTER(!!!) exists, and Dan John specifically recommended PB&J's in his Mass Made Simple book.

Skippy makes a delicious salted caramel peanut butter. It is the devil, LOL!

 

[02z06]

Sitting at 203 today

Skippy makes a delicious salted caramel peanut butter. It is the devil, LOL!

That sounds delicious!

 

[02z06]

Week 2 - Day 2 - Legs - 203lbs

Leg Curl - 2x20@70lb, 1x6@120lb, 1x6@100lb

Leg press - 3x8 - 1 set 450lb, 2 sets 500lb
superset
smith lunge - 180lb - 1x8,1x10,1x12

BB Squat(full pause at bottom) - 4x8 @ 275

SLDL - BB - 225(2x8), 135(1x8)
NOTE: Lower back toast

Standing calf - 180lb - 10+10+10 x 3
NOTE: 10 reps then 10 second squeeze at top, 10 more + 10 sec, 10 more + 10 sec. THESE WERE BRUTAL

NOTES:
- I miss training legs more than once weekly, but these sessions are HARD so hopefully it'll not transfer to any lost leg size
- Feeling a bit fluffy at this weight, DAMN LOVE HANDLES!!!

 

[02z06]

Week 2 - Day 4 - Chest/Shoulders/Back/Tri

Incline DB press - 3x8 - 80's
Incline BB Press - 3x8 - 185, 195
Stretching Pushups(between 2 benches, these were GREAT) - 12, 9, 7
Decline Smith Press - 15, 2x13 - 140lbs

V-Bar Pressdown - 4x12 - 85, 75,65,55

Seated DB Side lateral - 8+15 partials - 30's - 4 sets
Banded rear delt - 4x10

Narrow grip pullup - 10,9,7,5

NOTES:
- Chest is BLOWN UP

 

[jasong]

Looking good man, following along

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[02z06]

Thanks Jason! This program is ROUGH!!

Looking good man, following along

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Week 2 - Day 6 - Back/Abs/Calves - 204.5lbs

1 arm bb row - 4x6 - 70,80,85,85
superset
meadows row - 4x6 - 70,80,85,85

DB Shrug - 4x12 - 3 sec squeeze - 80's

Parallel grip pulldown - 4x10 - 150

Incline DB Rows - 3x10 - 40's

Banded back extension - 4x15 - short red band

ab wheel - 4x15
leg raise - 4x15

seated calf - 3x30(10+10+10) - 90

NOTES:
- was surprised the weight was so close to my last weeks baseline already
- the meadows/bb row combo was a BITCH
- my erectors have beefed up significantly since adding back extensions consistently with a band
- I miss my Fortitude!

 

[jasong]

That back session was definitely a bitch! I need to start logging my prep here as well.

 

[02z06]

Week 2 - Day 7 - Chest/Shoulders/Calves - 204lb

Chest Press Machine - 4x15 - 230
Chest Press Machine + bands - greens+90 - 4x8

Partial Side Laterals - 40's - 3x30
Seated Front DB Laterall(all the way up, these sucked) - 4x12 - 20's,15's,12's
Rear Lateral on incline(destroyer style) -40's(40) drop to 20's(30) drop to 10's(10)

Standing Smith Calf Raise- 3x30(10+10+10) - 200lb

NOTES:
- loving the addition of the bands on chest movements

 

[02z06]

Week 3 - Day 1 - Arms Calves - 205lbs

Triset
Rope press downs - 5x10
DB curl - 5x8
Dips - to failure

Triset
BB Curl - 5x8
Reverse grip leaned forward tricep press down - 5x15
Reverse grip EZ bar curl - 5x15

Hanging knee raises - 4xFAIL
Decline leg raise - 4xFAIL

Notes:
- stupid awesome arm pump
- had to lower weights on bb curls on last two sets(couldn't supinate wrists enough to curl the weight because of that there pump)
- tomorrow is my official weigh in, curious to see where I land



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[02z06]

Week 3 - Day 2 - Legs/Calves - 204.5lbs(BASELINE WEIGHT)

Leg Curl - 4x12(2 sets 120, 2 sets 100)

Banded Leg press - 3x8 - 4pps + greens

Smith Lunge - 3x8 - 140,160, 230
superset
Smith Squat - 3x8 - 230, 250, 270

Leg Extension - 4x8 - 50

BB SLDL - 2x15 - 185

Standing Smith Calf - 3x30
superset
Seated Calf - 3x10 - 90

NOTES:
- 1.5lb up this week
- Smith lunges/squat superset was a rough one
- Thighs measured down a bit this week, I am going to guess this is because they are only being trained 1x per week opposed to 3x per week with FT, so less inflammation?

 

[02z06]

Week 3 - Day 3 - Chest/Shoulder/Tricep/Back - 211lbs

Band chest press - Red bands - 180,200,220,240 - 4x8
Incline BB Press - 3x6 @ 225
Flat Neutral Grip DB Press - 8,10,9@80's
Flat Reverse Band BB Press(never have done these before - green bands - 235 - 5x5

V-bar pressdown - 2x12,1x11@80, 9@65 - :30 between sets

Side lateral - 3x10@40's, 2x10@30's
Bent Rear lateral swings - 20@40's, 15@30's, 25@25's

Wide Grip Pulldown - 4x10 @ 190

NOTES:
- lotsssss of volume
- really excited to see what I could hit with reverse bands on bench if I was fresh

 

[02z06]

So... I woke up this morning..and said I want to go back to FT...so HERE GOES:

Week A - Day 2(hitting this day first so my Saturday workout can be all upper MR's) - Tier 2 Basic - 204lbs(.5lb under baseline already)

Loading:
Bent Smith Row - 15@240
DB Pullover - STRAIGHT ARM - 65 - 13
Meadows Row - 13@100

Incline Smith Press - 9@250
Flat DB Fly - 13@50's

Banded Seated Military Press - 135+red bands - 6(OUCH THESE BURNED)
Seated DB Side Lateral - 12@40's

Pump:
Smith Squat - 17@250
DB Split Squat - 19@40's(in each hand)

Leg Extension(3 sec squeeze at top) - 18@70

Banded Leg Curl - 1 Leg - Red band - 15

Smith Donkey Calf Raise - 28@250

 

[02z06]

Week A - Day 3 - 206(may have had a container of biscuits..and 10 oatmeal cream pies last night....)

Smith Front Squat - 120 - 6x4
1 Leg Press - 230 - 6x4

Low Narrow Stance Leg Press - 450+Green Bands - 6x4

Good Morning(Smith) - 120 - 6x4

Leg Press Calf Raise - 290+green bands - 5x4,6
Seated Calf Raise - 215 - 6x4

EZ Curl - 3 sec neg. - +50 - 5x4,6
Reverse Grip EZ Curl - +50 - 6x4

Crunches dangling off back extension(great name right lol?) - 2x20

 

[02z06]

Week A - Day 4 - 203(1.5lb down from last week's baseline) - Time to bump calories a bit

Deadlift(was supposed to do a MR here but got ambitious) - 10@405
Smith T-Bar Row - 5x4,3 @ 200

Wide Grip Pullup - bw+55 - 3x4 drop to BW - 3x4
Stretcher - 65 - 6x4

Decline BB Pr - 225 - 6x4(failed on last rep)
Incline Key Press - 60's - 5x4,5

Behind the neck smith press - Tried 150 on these but got some shoulder pain - 90 - 6x4
Banded side lateral - 5x4,6 - red bands

incline JM press - 90 - 6x4

 

[02z06]

4th diet change since competition

 

[02z06]

Week B - Day 1 - 210lbs

Smith Lunge - 9@300
Leg Curl - 90/leg - 8
Smith Lunge - 8@300
Leg Extension - 75/leg - 13

Standing Smith Calf - 15@430, 12@440
Seated Calf - 9@225, 6@225

Chest Press machine - 19@300
Backwards pulldown(behind neck) - 15@140

Incline DB fly - 12@60
BB Row - 18@225

Behind the back cable side lateral - 17@20lb
decline leg raise - 15

Shoulder press using leg press machine(need a video of this one lol) - 13@25lb

Incline close grip smith press - 20@140
facing bench bb curl - 10@short bar+30

 

[02z06]

Week B - Day 2 - 205lb

1 Arm BB Row - 13@100, 9@110
Back extension with band - 13,8@orange band
Chest supported BB row - 15@135

Incline BB Press - 12@245(on the MD program I got 6@225(after quite a few sets) I feel that 315's gonna happen!)
Decline DB Fly(palms facing feet similar to a press) - [email protected]

Behind the neck smith press - 9@140
front db lateral - 12@30's

Smith Box Squat - 21@180
Side 1 Leg Leg Press - 21@160

BB Lunge - 15@245

Leg Curl - 23@100

Leg press calf - +red bands - 10,15,20@160
Standing Smith Calf - 30@290

NOTES:
-Solid session
-I am VERY happy to be doing FT again, something about nailing the whole body is far more productive for me personally. I feel like it cranks my metabolism MUCH further as well.

 

[jasong]

Interesting. I'll have to give FT another look. I was concerned about losing equipment at a busy gym but that's not so much an issue anymore

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[02z06]

Week B - Day 3 - 210lbs

Reverse Hack Squat - 6x4@290
Smith Squat(with top squat attachment) - 4x4@230 drop to 2x4@180

Hack Machine Sissy Squat - 3x4@160 drop to 3x4@110

Fetal Leg Curl - 6x4

1 Leg Standing Smith Calf - 6x4@100
1 Leg Seated Calf - 6x4@90

Pinwheel Curl - 4x4,[email protected] drop to 1x4@40
DB wrist curl - 6x4@25's



Jason if you have a gym where you can 'hold' multiple pieces it's nice but I think it can definitely be worked around if not.