Week Two: Training

Two weeks down, approximately ten to go.

On day one of my twelve-week pre-contest prep, I had a bodyweight of 162.6 pounds.  One week later, on May 24, it was down to 154.2.  I type this today, on May 31, with an official bodyweight of 152.2.  Though I didn't expect anywhere near as dramatic of a change on the scale this week (just like on The Biggest Loser, my week two fat loss is always relatively unimpressive), the difference in my physique is pronounced. New lines are popping up in my chest and thighs, the veins in my arms are more pronounced, and my abs and waistline are coming along nicely.  But all that's largely a result of my diet, and, after all, this entry is supposed to be about my weight training regimen, so let's shift gears, shall we?

Either I'm very dedicated to my weight training, or I'm truly a moron, because instead of starting my second week of training on Monday as prescribed, I just couldn't help myself; I jump-started the week's workouts with a Sunday morning session before the gym had opened.

Sunday, May 23: Quads and Abs (B)

1) Squats (full range of motion), 2 warm-ups, 3 sets of 5 reps

2) Bulgarian Split Squats, 3 sets of 10-12 reps (see video below)

3) Leg Extensions, 3 sets of 20 reps

4) Hanging Leg Raises, 3 sets of 5 reps

5) Lying Leg Thrusts, 3 sets of 10 reps

6) Crunches, 3 sets of 20 reps

• As mentioned in my last entry, my B-workouts are the more standard, "bread-and-butter" workouts in which the primary muscle group (quads, in this example) is trained with 3-4 sets of 3-4 exercises, covering a range of low, moderate, and high rep ranges.
• My sets of abdominal exercises were performed in a "staggered" manner, meaning I squeezed them in between sets of quad exercises in an effort to save time.

Monday, May 24: Chest and Shoulders (A)

1) Incline Barbell Presses, 1 warm-up, 5 sets of 4-6 reps

2) Flat Bench Presses, 5 sets of 4-6 reps

3) Incline Rear Lateral Raise, 3 sets of 20 reps

4) Reverse Pec Deck, 4 sets of 12 reps

5) Rear Cable Laterals, 3 sets of 6-8 reps
6) Machine Lateral Raises, 3 sets of 10-12 reps

• A-workouts are of the lowest intensity, using a 5 x 5 set/rep scheme for my primary muscle group (in this case, chest), going as heavy as I can for five reps, and using ample rest time (approximately three minutes between sets).  
• As mentioned in last week's entry I usually don't perform a lot of heavy overhead pressing exercises for my shoulders (i.e. military presses, dumbbell presses, etc.), and this workout was no exception.  

Thursday, May 26: Back and Hamstrings (B)

1) Standard Deadlifts, 2 warm-ups, 3 sets of 4-6 reps

2) Supported T-Bar Rows, 3 sets of 10-12 reps

3) Wide-Grip Pulldowns, 3 sets of 20 reps

4) Dumbbell Leg Curls, 3 sets of 20 reps

5) Alternating Lying Leg Curls, 3 sets of 10-12 reps

• Overall the deadlifts were solid and caused no undue stress, but something about them felt a little "off".  I'm planning to videotape my next deadlifting workout to see if I can pick up on any small (or glaring!) biomechanical errors.
• Dumbbell leg curls are performed lying on a bench, and holding a dumbbell between my feet.
• Alternating leg curls are performed on a standard lying leg curl machine, one leg at a time.
• This workout left me incredibly sore and pretty darn useless for a couple of days.

Friday, May 27: Biceps and Triceps (B)
     (1 & 2 performed as a superset, with no rest between each)

1) Barbell Preacher Curls, 1 warm-up, 3 sets of 4-6 reps
2) Lying EZ-Bar Tricep Extensions (a.k.a. Headbangers), 1 warm-up, 3 sets of 4-6 reps

Barbell preacher curls; photo courtesy Elysa Woodhead.

     (3 & 4 performed as a superset, with no rest between each)

3) J.M. Presses, 3 sets of 10-12 reps

4) EZ-Bar Reverse Curls, 3 sets of 10-12 reps

     (5 & 6 performed as a superset, with no rest between each)

5) 3-Part Rope Pushdowns, 3 sets of 21 reps
6) DeFrancos Curls, 3 sets of 21 reps

     (7 & 8 performed as a superset, with no rest between each)

7) Overhead Triceps Machine, 3 sets of 10-12 reps

8) 90-Degree Preacher Curls, 3 sets of 10-12 reps

• The 90-degree preacher curls are performed with the use of the back extension machine (see picture below).

That folks, was my second week of the weights.  All in all, a very good week of training.  Questions?  Thoughts?  Observations?  Constructive criticism?  Feel free to let me know.  Again, if any of the natural bodybuilders/trainers that I know happen to be reading and would like to offer suggestions about any part of my regimen, please don't hesitate to do so!

Coming up in the "Week Three: Training" entry will be video of a squatting strip-set that resulted in incredible soreness in my quads.  You don't wanna miss that one!