[brizzy03]

Alright, so I competed in NPC USAs as a Bantamweight in 2007 and I'm currently focusing on making improvements to my physique and trying to gain some overall size. I weighed in at 140lbs at USAs and I currently weigh 180lbs while still being at around 8% BF, so things are going well so far.

Here was last week's workouts and I'll try and keep 'em up to date. Excited to get your critiques. I'm sure u can figure out my split, but it's here too..

Day1: Chest & Abs
Day2: Arms & Calves
Day3: Quads
Day4: Off
Day5: Back & Abs
Day6: Shoulders & Calves
Day7: Hams & Deads
Day8: Off
Day9: -Repeat-
____________________

11-11-2007 CHEST:

1.) Barbell Bench: 135x15, 185x12, 225x6, 225x5, 225x5
-superset w/
2.) EZ Bar Pullovers: 75x12, 75x12, 75x12, 75x12
3.) Incline DB Bench: 75x12, 80x10, 85x8
4.) Iso-Lateral Chest Press: 70x15, 70x12, 70x12 [lbs each side]
5.) Flat DB Flye: 45x12, [45x10, 20x10], [45x10, 20x8], [45x10, 20x8]
__________________

11-12-2007 ARMS:

1.) EZ Bar Curls: 85x10, 85x10, 85x10, 85x10
2.) Smith Drag Curls: 115x18, 135x12, 135x12
3.) Incline Alt DB Curls: 35x10, 35x8, 30x10
4.) Rope Cable Curls: 90x15, [100x12, 80x8, 60x8]

1.) Straight Bar Pushdown: 170x15, 180x12, 190x10
2.) EZ Bar Overhead Ext: 95x12, 105x10, 105x10
3.) Rope Pushdown: 100x12, 100x12, 100x12
4.) DB Kickbacks: 20x15, 20x15, 20x15
_______________________

11-13-2007 QUADS:

1.) Squats: 135x15, 185x15, 225x12, 275x10, 275x10, 225x12
2.) Leg Press: 580x15, 670x12, 760x12, 850x10
3.) Sissy Squats: Holding 45x15, 45x15, 45x15, 45x15
4.) Leg Extensions: 150x12, 150x10, [120x12, 80x8, 50x8]
__________________

11-15-2007 BACK:

1.) Pull-Ups (2-wide, 2-reverse, 2-neutral): 2x10, 2x10, 2x10
2.) T-Bar Rows: 135x15, 180x15, 225x12, 250x10, 225x12
3.) Iso-Lateral Rows (1 and 1/2s): 90x12, 90x12, 90x10
4.) Wide Grip Pulldowns: 140x15, 150x12, 150x10
5.) Reverse Grip Pulldowns: 140x12, 140x12, 150x10
6.) Back Extensions: 18, 15, 15, 15
__________________________

11-16-2007 SHOULDERS:

1.) Smith Top-of-Head Presses: 115x15, 135x15, 185x10, 185x10, 185x8
2.) Smith Behind Neck Press: 115x15, 135x12, 145x9
3.) Lateral Raise: 40x12, 45x8, [20x15, 25x12, 30x8], [25x12, 30x8, 35x6]
4.) Seated Front Plate Raise: 35x15, 45x12, 45x12

5.) Incline Rear Lateral Raise: 30x12, 30x12, 30x10
-triset w/
6.) Seated Bent Over Lateral Raise: 30x10, 30x10, 30x10
-triset w/
7.) High Cable Rear Lateral Squeeze: 20x12, 20x12, 20x12
__________________________

11-17-2007 HAMS & DEADS:

1.) Seated Leg Curl: 45x20, 70x12, 70x10, 70x8, 55x12
2.) Walking Lunges (Holding 50lb DB): 20steps each leg x 4
3.) Stiff Leg Deadlift: 55lb DBs x12, 60x10, 65x8
4.) Uni-Lateral Lying Leg Curl: 40x12, 40x12, 40x10

1.) Rack Partial Deadlifts: 135x8, 225x8, 315x6, 365x4, 405x4
* The deads felt really good. Starting to get stronger, hopefully I'll get up to 405 off the ground soon...
__________________

[brizzy03]

Had a good chest workout today, got a really good pump and was feeling strong...

11-19-2007 CHEST:

1.) Smith Incline Barbell Bench: 135x18, 185x10, 205x8, 205x6, 185x8
2.) Smith Incline Rack Partials: 135x15, 155x12
3.) Flat DB Bench: 80x10, 85x8, 85x8
4.) Dips: 25x15, 45x12, BWx18
5.) Cable X-Over (2 high, 2 low): 50x15, 50x15, 30x15, 30x15
6.) EZ Bar Pullover: 115x8, 115x8, 115x8

[YM123]

great pics bro. congratulations on competing. how did you place. If i was going to critique you on one area it would be legs. Get those wheels nice and big for the next competition and you will look great. you obviously no what your doing when it comes to training so just keep it up and have a good offseason.

whats your diet like??

[brizzy03]

Originally Posted by YM123

great pics bro. congratulations on competing. how did you place. If i was going to critique you on one area it would be legs. Get those wheels nice and big for the next competition and you will look great. you obviously no what your doing when it comes to training so just keep it up and have a good offseason.

whats your diet like??

thanks for the critique, i've definately been hitting the legs hard. i placed 6th in the bantamweight division. right now i'm taking in ~275g protein/day in 96% lean ground beef, chicken, and salmon. I'm taking in ~350g carbs/day in white rice, yams, and oatmeal.

[Freak]

How tall are you?

[brizzy03]

Originally Posted by Freak

How tall are you?

between 5'7" and 5'8"

[brizzy03]

11-20-2007 ARMS:

1.) DB 21s: 25x24, 25x24, 25x24
2.) Barbell Curls: 70x12, 80x10, 80x8
3.) Machine Curls - Hammer Grip: 80x15, 90x12, 90x10
4.) Incline Alt DB Curls: 30x10, 30x10, 30x9

1.) Rope Pushdowns (Dropsets): [90x15, 80x10, 70x10], [90x12, 80x10, 70x8], [90x10, 80x8, 70x8]
2.) Smith Close Grip Bench: 155x15, 185x10, 185x8
3.) DB Overhead Extension: 25x15, 25x12, 25x12
4.) DB Kickbacks: 20x15, 20x12, 20x12

[YM123]

^^^^ solid workout

[brizzy03]

11-21-2007 QUADS:

1.) Smith Squats: 225x12, 275x10, 315x8, 365x6
2.) Barbell Hack Squats: 135x12, 135x12, 135x12
3.) Uni-Lateral Leg Press: 180x15, 270x12, 270x12, 320x10
4.) Lex Extensions: 130x12, 130x12, [130x10, 80x8, 40x8], [130x10, 80x8, 40x8]

1.) Lying Leg Curls: 85x15, 85x15, 85x15

[brizzy03]

I found some pics from my last contest prep. I came in really flat to USAs

[YM123]

great side triceps bro!!