nkwellness’s training log

For those of you who have been following my journal i have decided to handwrite it now that i am 13 weeks out so i can be even more focused. I will keep posting my progress pics every week just for comparison reasons but seeying as this is the final stretch i want to make sure i dont get off my game. Thanks for all of the compliments from those of you who have supported me as well. I will start posting again when i am 1 week out from my show so you can see the mood/energy patterns in the last week.

Thanks all!

Nima

A1. bench press - wave loading - 155 x 6, 165 x 5, 175x 4, 155 x 6, 165 x 5, 175 x 4

A2. preacher curl bb - 70lbs - 6 sets x 8 - 10 reps

B1. closegrip bp - 135 x 6, 145 x 5, 155 x 4, 135 x 6, 145 x 5, 155 x 4

B2. incline hammer curls - 30lbs - 3 sets x 10 reps, 32.5lbs - 3 sets x 8 reps

C1. bench press wide grip x 135lbs x 8 reps x 2 sets, 145lbs x 6 reps x 2 sets

C2. seated row - 120lbs x 2 sets x 10 reps, 135lbs x 2 sets x 8 reps

I didnt write anything yesterday becuase i didnt do anything exercise wise and i took it easy because i had such a stressful week. Back on track today, even started to do my cardio when i get up before bfast.

Morning cardio - 35 mins li on the elliptical - hr 120 - 140 bpm

lunchtime workout - deadlift dominant

135 x 15 reps, 185 x 10 reps

wave loading - 225 x 6 reps, 235 x 5 reps, 245 x 4 reps, 225 x 6 reps, 235 x 5 reps, 245 x 4 reps (overhand +underhand grip)

+ superset seated calf raises - 3 plates +10lb plate - 5 -6 sets x 7 - 10 reps

straight sets - 225x 6 reps x 2 sets, 205lbs x 8 reps x 2 sets (overhand +underhand)

+ calf raise on leg press - 6 plates each side - 1 sets x 15 reps, 7 plates on each side - 5 - 6 sets x 12 reps (squeeze)

romanian DL -wave loading- (overhand on both hands)-  185lbs x 6 reps, 205lbs x 5 reps, 215 x 4 reps, 185lbs x 6 reps, 205 x 5 reps, 215 x 4 reps

20 min warmup on elliptical

10 intervals - 15 seconds on/45 off

5 min cooldown

beach muscle day, was kind of short. The thing i didnt like with the new thermo im using is it seems to make my blood sugar drop very rapidly. Im going to switch back to amp 2 starting tomorrow and see how i feel.

 A1. flat db press - 75lb dumbells - 4 sets x 10 reps

 A2. standing cable crossover - 22lbs - 4 sets x 15 reps

 B1. standing hammer curls - 35lb db’s - 4 sets x 10 reps

 B2. standing reverse curls - 50 - 55lbs - 4 sets x 15 reps

 C1. Incline bp - 115lbs - wide grip - extended method - start at 8 rep max x 4 sets

 C2. standing bb curls - 75lb bar - extended method - start at 8 rep max x 4 sets

Had a killer day yesterday, i didnt train legs for almost 2 weeks so it was tough getting back into it and i hit a wall after about 30 mins. Im going to start training legs twice a week now so i have some serious wheels for the show even though they are my strong point.

Lunch workout

5 min warmup on elliptical 

A. Leg press - 4 x 8 reps - extended method - 6 plates each side

A2. rope crunches - 4 sets x 8 - 15 reps

B1. front squat on smith machine - ass to the grass - 4 sets x 100lbs x 10 reps

B2. leg press calf raises - 8 plates each side - 4 sets x 8 - 10 reps

C1. RDL off of steppers - 135lbs - 4 sets x 10 reps

C2. seated calf raises - 3/45lb plates - 3 sets x 10 reps

Evening workout

A1. rope crunches - 180lbs x 5 sets x 8 - 10 reps

A2. cable push/pulls - 30lbs each side - 5 sets x 15 reps each side

B1. stability ball crunch - 45lb plates - 4 sets x 10 reps

B2. cable chope to side - 30lbs - 4 sets x 15 reps

li cardio on elliptical for 35 mins

Im finally back down to the weight i was before i got sick from mitotropin, my goal is to hit 12%bf by april 25th.

just did my cardio today. Have been suffering from a lump in my throath that wont go away and i have no idea whats causing it.

 25 minutes li cardio on elliptical

 10, 15 second intervals - 45 secs off

 15 mins more li cardio on elliptical

 looking forward to my refeed and leg day tomorrow! I finally feel like im back in the zone after my episode over the weekend with mitotropin.

I hit shoulders and abs yesterday but burned out really quickly because i was way over caffeinated. Had an awesome workout today though:

A1. cg pulldowns leaning back - 145lbs - 4 sets x 10 reps

A2. flat db pullovers (1 db in each hand) - 30lb db’s - 4 sets x 15 reps

A3. CG decline bp (elbows out) - extended method - 4 sets x 8 reps x 145lbs

B1. 45′ chest support db row - 45lb db’s - extended method - 4 sets x 8 - 10 reps

B2. flat skullcrushers - 75lbs - 4 sets x 10 reps

B3. tricep cable pressdowns - 100lbs - 4 sets x 15 reps

C1. 1 arm db rows, elbows out - 50lbs db’s - 4 sets x 10 reps

C2. 45′ scapular adduction - 12.5 lbs - 4 sets x 15 reps

D. rear delt machine flys - 90lbs - extended method - 4 sets x 8 reps

A1. standing bb curls - 90 - 95lbs barbell - 5 sets x 5 - 6 reps A2. seated db overhead tricep ext - 95lbs - 5 sets x 7 - 8 reps B1. preacher curls (vertical side) - 65lbs - 5 sets x 8 reps B2. skull crushers - 80lbs - 5 sets x 10 reps Evening cardio - HIIT on elliptical - 25 mins - 10 intervals, 15 secs each interval