Recent comps: Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total June 12, 2015 NPC Junior Nationals - Women's Physique Scott Paltos has been doing my programming since March 2015 for both powerlifting and physique. Read back at previous training logs to see what my off-season contained to prep for both PL and physique. May - September we coined #creatingamonster to bring a bigger package to the stage. With physique comps done for 2016, we will transition back to strength work in preparation for the Arnold. This week was decent. Moved some days around so my heavy work would fall on the weekend. Felt pretty decent going in, even though I got in my own head a bit. Not too concerned as I know what some of the issues were... internal and external. Numbers are set and ready to wind down Monday
A. Leg press 4x25
B. Narrow stance squat 2x20
C1. Hamstring curls 3x12
C2. Leg extensions. 3x12
D. Lat pulldowns wide wide 5x12-12-9-9-9
E. rear pec deck 4x15
F. Seated hammer row or seated row two arm 4x10
G. Abs 5mins Tuesday
A. Close grip bench press 5x8
B. Machine shoulder press 3x20
C1. Pushdowns 4x15
C2. Ez bar curls 4x15
D1. Laterals 3x10
D2. Rear raises 3x15
D3. Shrugs 3x15 Thursday
A. Bent over rows to ground 4x9
B1. Lat pulldowns 5x12-12-10-10-8
B2. Hanging knee raises 5x7
C. Rear pec decks 4x15
D1. Incline shrug or machine shrug 3x15
D2. Rear raises or bent over raises 3x12
E. abs 5mins
F. Ropes 30on 10 off x8 sets Saturday
A. Squat
225x2
250x1
270x1
300x1
315x miss
B. Bench press warm up
155x1
170x1
180x1
190x miss
C1. Ss push-ups x100
C2. KB swings x50
C3. Pull-ups x30
A. Leg press 4x25
B. Narrow stance squat 2x20
C1. Hamstring curls 3x12
C2. Leg extensions. 3x12
D. Lat pulldowns wide wide 5x12-12-9-9-9
E. rear pec deck 4x15
F. Seated hammer row or seated row two arm 4x10
G. Abs 5mins Tuesday
A. Close grip bench press 5x8
B. Machine shoulder press 3x20
C1. Pushdowns 4x15
C2. Ez bar curls 4x15
D1. Laterals 3x10
D2. Rear raises 3x15
D3. Shrugs 3x15 Thursday
A. Bent over rows to ground 4x9
B1. Lat pulldowns 5x12-12-10-10-8
B2. Hanging knee raises 5x7
C. Rear pec decks 4x15
D1. Incline shrug or machine shrug 3x15
D2. Rear raises or bent over raises 3x12
E. abs 5mins
F. Ropes 30on 10 off x8 sets Saturday
A. Squat
225x2
250x1
270x1
300x1
315x miss
B. Bench press warm up
155x1
170x1
180x1
190x miss
C1. Ss push-ups x100
C2. KB swings x50
C3. Pull-ups x30
