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NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...

SVT03DAL

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Hello...My name is David Andrew Lees Jr. and I am an NPC Men's Physique Competitor and Fitness Model. I am currently seeking sponsorship and modeling work while on my road to becoming an IFBB Pro Men's Physique Competitor.

I have just joined the IML team and am excited to be working with them! I am currently 6 weeks out from competing in my second national level/pro qualifying show which will be the IFBB North American Championships in Pittsburgh, PA. I will be logging my training in this thread and will be posting progress photos and training videos as well.

To start things off:

Excellent session last night!

7/19 Calves/Abs/Obliques/Cardio
AM BW: 199.2lbs
AM Cardio: 1 hour fasted walking

Standing Pin loaded calf raise warm ups
50 x 15
100 x 12
150(stack) x 10

Cybex Calf Sled
2pps x 15
4pps x 10
5pps(maxed) x 10
3pps x 10
1pps x 10

Seated Calf plate Loaded calf raise
90 x 15
135 x 10
180 x 10
225 x 10 drop set to 90 x 10

Kneeling Cable Rope Crunches
100 x 34
100 x 33
100 x 33

Hanging Leg Raise
x 25
x 20
x 15
x 15

Cable Oblique twists/wood choppers "swing the bat" (sets are for each side of body)
30 x 25
40 x 25
50 x 25

Seated oblique stick twists superset with standing DB side crunches/squeezes
stick by 34 + 35 x 10 each side
repeat
repeat

PM Cardio: 15 minutes all out on the elliptical, absolutely SOAKED by the time I was done.

Here's a few shots from this morning at 200lbs even, 6 weeks out from the North Americans:
Will be annhilating triceps, biceps and forearms this evening with soem hyperextensions thrown in at the end. No PM cardio but will be doing cardio over the weekend, no weight training.
 
Spectacular arm session on Friday...

7/20 Arms/Forearms/Lower back
AM BW: 198lbs
AM Cardio: 55 minutes fasted walking

Close grip bench press
Bar x 30
135 x 20
225 x 10
315 x 10
295 x 10
275 x 10

Bodymasters seated machine dips
210 x 20
210 x 15
210 x 10

Single Arm Overhead DB Extensions
35 x 15
40 x 12
45 x 10

Single arm cable extensions (completed as "blood starving" sets, alternating each arm)
40 x 15
30 x 15
30 x 12
30 x 10
30 x 10

Seated Alternating DB Curl warm-ups
25 x 20
35 x 20
40 x 18
45 x 12

Standing Curls using EZ-curl bar (outer grips)
55 x 20
75 x 15
95 x 12
115 x 10

Leaning cable curls (both arms simultaneaously)
25 x 15
25 x 15
25 x 15

Single Arm Cable Concentration curl (all reps slow with hard squeeze at full contraction- PAINFUL!)
20 x 15
20 x 12
20 x 10

Alternating DB Hammer Curl (traditional + front of body)
50 x 20
50 x 20
50 x 20

DB Wrist Curls (all sets performed as on giant set)
50 x 15
50 x 12
50 x 10

7/21 - 1 hour AM cardio fasted walking and general yard/housework all day!
7/22 - same as 7/21​
 
Did AM cardio yesterday morning but no training in the evening. Had to atend the wake of one of my best friends who recently passed due to a freak accident. I will be dedicating my prep for the NA's in his honor. i'll be hitting it HARD tonight - chest/delts/lower back and cardio.
 
Trained with extra purpose and FIRE last night.

7/24 Chest/delts/erectors/cardio
AM BW: 200lbs
AM Cardio: 55 minutes fasted walking

Incline Barbell Bench Press
Bar x 30
135 x 20
225 x 10
255 x 10
275 x 8
295 x 5 drop set to 225 x 5

Flat DM Press
100 x 15
100 x 12
100 x 10

HS ISO Wide Chest Press (similar to decline press) all reps down super slow with exaggerated squeeze at top. Pump at this point was off the charts.
2pps x 12
2pps x 12

Machine Flyes
75 x 15
90 x 15
115 x 15

DB Lateral "21's" (7 side/7 front/7 rear)
25 x 1 set
35 x 1 set
35 x 1 set

Seated Strict/straight arm DB Laterals
25 x 10
25 x 10
25 x 10

Behind the back cable laterals
20 x 15
20 x 12
20 x 10

PM Cardio: 20 minutes on elliptical at blazing pace.
 
It's all about the squeeze and contraction, not getting caught up in moving heavy weight for the sake of moving weight, that is USELESS in bodybuilding! I've made more gains training this way compared to hte past when all my focus was on moving as much weight as possible. More people need to learn this and learn this early if they want to maximize hypertrophy and gains!

7/25 Back/Traps/Erectors/Cardio

AM BW: 200lbs
AM Cardio: 1 hour fasted walking

Straight Arm Pulldowns using rope attachment
100 x 20
100 x 15
100 x 10

Elevated Platform T-Bar Row (torso parellel to platform, barrow neutral grip)
135 x 15
170 x 12
225 x 10
270 x 8 drop set to 135 x 10

DB Rows (strict/slow.no jerking, full stretch at bottom and pulled up to hip)
100 x 15
100 x 12
100 x 10

HS Iso Lateral Row (I do these standing with the seat all the way down, both arms simultaneously with a narrow neutral grip)
2pps x 15
3pps x 10
4pps x 8 drop set to 2pps x 10

STRICT Barbell Rows (wide overhand grip, torso parallel to ground, feet place almost together, big stretch again at bottom, hard squeeze at top, pulling bar into abdomen)
135 x 15
135 x 12
135 x 10

LEVERAGE Plate Loaded Lat pulldown (grip overhand, just outside shoulder width, all reps SLOW, big stretch at top, hard squeeze at bottom, gets painful!)
100 x 15
100 x 12
100 x 10

Cable Pulldown using butterfly handle (to top of chest, again all reps slow, big stretch, hard squeeze)
100 x 15
100 x 12
100 x 10

Rack Deads (from 4th pin/just below knee) haven't done these in over a month or so, so I took it easy weight wise)
135 x 20
225 x 15
315 x 15

Barbell Shrugs (paused at top of each rep)
135 x 15
225 x 10
225 x 10

45lb plate shrugs x 15 x 15

Hyper Extensions
x 15
x 15
x 15

PM Cardio: 20 minutes on elliptical at moderate to fast pace.
 
So have you found a certain% of your 1RM that is the sweetspot for your squeeze and contraction tequnique? Is it all about feel? Can you elaborate a little?

It's all about the squeeze and contraction, not getting caught up in moving heavy weight for the sake of moving weight, that is USELESS in bodybuilding! I've made more gains training this way compared to hte past when all my focus was on moving as much weight as possible. More people need to learn this and learn this early if they want to maximize hypertrophy and gains!

7/25 Back/Traps/Erectors/Cardio

AM BW: 200lbs
AM Cardio: 1 hour fasted walking

Straight Arm Pulldowns using rope attachment
100 x 20
100 x 15
100 x 10

Elevated Platform T-Bar Row (torso parellel to platform, barrow neutral grip)
135 x 15
170 x 12
225 x 10
270 x 8 drop set to 135 x 10

DB Rows (strict/slow.no jerking, full stretch at bottom and pulled up to hip)
100 x 15
100 x 12
100 x 10

HS Iso Lateral Row (I do these standing with the seat all the way down, both arms simultaneously with a narrow neutral grip)
2pps x 15
3pps x 10
4pps x 8 drop set to 2pps x 10

STRICT Barbell Rows (wide overhand grip, torso parallel to ground, feet place almost together, big stretch again at bottom, hard squeeze at top, pulling bar into abdomen)
135 x 15
135 x 12
135 x 10

LEVERAGE Plate Loaded Lat pulldown (grip overhand, just outside shoulder width, all reps SLOW, big stretch at top, hard squeeze at bottom, gets painful!)
100 x 15
100 x 12
100 x 10

Cable Pulldown using butterfly handle (to top of chest, again all reps slow, big stretch, hard squeeze)
100 x 15
100 x 12
100 x 10

Rack Deads (from 4th pin/just below knee) haven't done these in over a month or so, so I took it easy weight wise)
135 x 20
225 x 15
315 x 15

Barbell Shrugs (paused at top of each rep)
135 x 15
225 x 10
225 x 10

45lb plate shrugs x 15 x 15

Hyper Extensions
x 15
x 15
x 15

PM Cardio: 20 minutes on elliptical at moderate to fast pace.
 
:coffee: Subd
 
IML Gear Cream!
So have you found a certain% of your 1RM that is the sweetspot for your squeeze and contraction tequnique? Is it all about feel? Can you elaborate a little?

Great question and I just realized the contradictory nature of my post and then the video...let me explain. I only do 1RM days probably once every 3-4 months or so. Like anyone that trains hard, i like to test my strength limits from time to time to see what I am capable of. However with my TYPICAL training days, I never go lower than 6 reps or use weight that I can't move for at least 6 reps. I generally stay in the 8-15 rep or (sometimes more) on most movements. I hope this clarifies and thanks for stopping by and checking out my journal!
 
7/26/12 - Calves/Abs/Obliques/Erectors/Cadio

AM BW: 198.2lbs
AM Cardio: 1 hour fasted walking

Standing Pin Loaded Calve Raise warmups
50 x 20
100 x 15
150(stack) x 10

Cybex Calve Sled
BW (200lbs) + 180 x 15
BW + 360 x 12
BW + 450 x 10
BW + 270 x 10
BW + 90 x 15

Seated Plate Loaded Calve Raise
90 x 15
135 x 12
180 x 10
225 x 10
270 x 8 drop set to 135 x 10 drop set to 90 x 15

Single Leg Calve Raises (off platform)
BW x 15
BW x 15

Kneeling Cable Crunches with rope attachment
100 x 34
110 x 33
110 x 33

Hanging Leg Raises with twists
x 25
x 20
x 15
x 15

Cable Oblique Twists/wood choppers (sets are for each side of body)
30 x 25
40 x 20
50 x 20

Seated Stick Oblique Twists superset with DB Side Crunches
x 34 + 35 x 10 each side
repeat
repeat

Hyper Extensions
BW x 15
10 x 15
15 x 15

PM Cardio: 10 minutes on elliptical at fast pace (had to cut session short because I was running late and had to get home.
 
Great question and I just realized the contradictory nature of my post and then the video...let me explain. I only do 1RM days probably once every 3-4 months or so. Like anyone that trains hard, i like to test my strength limits from time to time to see what I am capable of. However with my TYPICAL training days, I never go lower than 6 reps or use weight that I can't move for at least 6 reps. I generally stay in the 8-15 rep or (sometimes more) on most movements. I hope this clarifies and thanks for stopping by and checking out my journal!

Thats awesome to hear that it's working for you at higher reps. I don't have a workout partner so typically on the squat or bench I only have an option to use higher reps. Well reps greater than 5 to get a good pump.

Ie never been a big fan of the 4 x 3's or sets w lower reps than that. I've always felt as if I didn't get as much benefit from it. But conventional wisdom doesn't agree.

Ill definately follow the log and good luck. I'm interested to see how this tequnique works out for a guy who has what it takes to shoot for the pros. I'm just a recreational lifter but it's reassuring to me to see guys like yourself finding more benefit I'm technique then loading on the plates.
 
^^^ Thanks for the support!

7/27 Arms

AM BW: 199.2lbs
AM Cardio: 1 hour fasted walking

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 8
275 x 8

Lying EZ-Curl Tricep Extensions (skullcrushers)
80 x 15
100 x 15
110 x 15

Cable Extensions using rope attachment (heavy cable station)
50 x 20
80 x 15

Single Arm O.H. DB Extensions
35 x 15
40 x 12
45 x 10

Single Arm Reverse Cable Extensions (performed as "blood starving" sets) sets are for each arm
30 x 15
30 x 12
30 x 10
30 x 10
30 x 10

Alternating DB Curl Warm-ups
25 x 20
35 x 20

Barbell Drag Curls w/ wide grip
50 x 15
80 x 12
100 x 10
110 x 10

Incline DB Curls (both arms simultaneously)
25 x 10
30 x 10
35 x 10

Alternating DB Hammer Curls
65 x 16
65 x 18
65 x 20

Reverse EZ-Curl
50 x 15
50 x 12
50 x 10

FST-7 Single Arm Cable Concentration Curls (arms at head level on elevated pad) sets are for each arm
30 x 15
30 x 12
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

No PM Cadio...had to get home to the Wifey!

Saturday 7/28 - 1 hour fasted walking in morning and 45 minutes cutting the grass with push mower in afternoon
Sunday 7/29 - 1 hour fasted walking in morning
 
Strength is starting to come back as I begin my official prep for the IFBB North American Championships last night. Doing a 4 week prep since I just came off the Team U competition and managed to keep things clean and trained hard since then?
7/30/12- Chest/Delts/Erectors/Cardio
AM BW: 205lbs
AM Cardio: 1 hour fasted walking
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 6
335 x 5 (6 reps was the goal)
295 x 9 (failure)
275 x 8 (failure)

Incline DB ?Crazy 7?s? (all sets are performed R/P style with 15 seconds between sets)
100 x 7
90 x 7
80 x 7
70 x 7

HS Wide Chest Press (all reps performed with 1 second pause at top of contraction)
180 x 15
180 x 15

Machine Flyes
125 x 15
125 x 15
125 x 15

Seated Barbell Shoulder Press

135 x 20
155 x 10
155 x 10

Standing DB Lateral Raises
25 x 15
30 x 12
35 x 12

Seated Strict/Straight Arm DB Laterals
25 x 10
25 x 10
Cable Laterals (sets are for each arm)
15 x 15
15 x 15

Reverse Cable Flye (rear delts)
20 x 15
20 x 15

Hyperextensions (performed with twists to left and right then center) static hold on last rep for as long as I can hold it
X 20
X 20
X 20

PM Cardio: 20 minutes elliptical trainer- average HR 160-170bpm! Fookin? FLYING!
 
IML Gear Cream!
Weight has actually gone up a bit per usual when I start prep thanks to supplementing with the Super DMZ (using my leftovers of the original DMZ because I am still waiting for the DMZ 2.0 to arrive). Usually takes about 5-6 days until I see it start to drop and it typically drops fairly rapidly. With that being said, I think I will be a little heavier on stage this time around because I seem to keep packing on lean muscle which is always welcomed!

7/31/12 - Back/Traps/Erectors/Cardio
AM BW: 205lbs
AM Cardio: 1 hour fasted walking upon waking

Kneeling Straight Arm Pulldowns using Rope attachment on heavy cable station
50 x 20
80 x 15
80 x 10

Elevated Platform T-Bar Rows (narrow neutral grip, torso parallel to ground)
135 x 15
180 x 12
225 x 10 drop set to 135 x 10

Strict Barbell Rows (feet together, torso parallel to ground, wide overhand grip- ARNOLD STYLE!)
135 x 15
225 x 10
185 x 10

Leverage Plate Loaded Wide Grip Pulldown (performed as a TRIPLE drop set, hella painful!)
130 x 10 ds
110 x 10 ds
90 x 10

HS ISO Lateral Row ( I do these standing with my chest against the pad, seat all the way down using narrow neutral grip and both arms simultaneously)
180 x 15
180 x 12
180 x 10

Cybex Dual Axis Pulldown using narrow neutral grip, pulled to top of chest
100 x 20
150 x 15
190 x 10

Rack Deads from 4th pin (just below knee)
225 x 15
315 x 10
405 x 10

HS Shrugs (all reps paused at top for 1 second count)
180 x 20
270 x 15
360 x 10

Hyperextensions with twists
x 20
x 20
x 20

PM Cardio: 20 minutes on elliptical at fast pace (160-170 BPM HR average)
 
Was on a mission last night to torch my quads/hams...

8/1/12 - Quads/Hams
AM BW: 205lbs
AM Cardio: 1 hour fast walking upon waking up

Icarian Plate Loaded Hack Squat (sled weighs 95lbs empty. All reps bottomed out with shoulder width stance, toes slightly out)
Empty x 15
185 x 10
275 x 10
365 x 10
455 x 8 drop set to 275 x 10

Cybex Plate Loaded Leg Press (narrow stance, feet low on platform, toes out)
225 x 10
450 x 10
540 x 10

Seated Pin Loaded Leg Press (feet together, toes out) Sets performed as triple superset, no rest between sets
190 x 25
250 x 20
310 x 15

Single Leg Quad Extensions (all sets performed back to back etc.)
50 x 25
50 x 20
50 x 15
50 x 10

Stiff Legged Deadlifts
135 x 10
185 x 10
205 x 10
225 x 10 drop set 135 x 10

Seated Hamstring Curl
90 x 15
110 x 12
130 x 10
150 x 8

Alternating DB Lunges
20 x 20
20 x 20

NO PM cardio...(I rarely do cardio after legs because I am usually too whiped out at that point, legs are like jelly)
 
8/2/12 Calves/Abs/Obliques/Erectors/Cardio
AM BW 206lbs
AM Cardio: 1 hour fasted walking at brisk pace

Standing pin loaded calve raise warmups
50 x 25
50 x 20

Cybex Calve Sled (all sets performed with little to no rest, basically rep load/unload plates and repeat)
2pps x 15
4pps x 10
5pps x 10 (machine won't hold anymore plates)
3pps x 10
1pps x 15

Seated Plate loaded calve raise
90 x 10
135 x 10
180 x 10
225 x 10 drop set to 90 x 15

Standing pin loaded calve raise
100 x 10
130 x 10
150 x 10 (full stack)

Cable Crunches using rope attachment ( I do these with twists to the right and left including straight up and down)
100 x 34
110 x 33
120 x 33

Hanging Leg Raises with twists
x 25
x 25
x 15
x 15

Cable Oblique Twists aka "wood choppers" (sets are for each side)
30 x 25
40 x 25
50 x 25

Seated Stick Oblique twists superset with DB side Crunches
x 34 + 35 x 15
x 34 + 35 x 15

Hyperextensions
x 25
x 20
x 20

PM Cardio: 20 minutes on elliptical averaging 160 bpm HR​
 
Awesome journal! Welcome to team IML! Great to have you. I'll be at NAs so we'll need to hook up and get a pic together with our IML shirts on! Love NAs. It has a special place in my heart since this is where I obtained my pro status. Wishing you the best!
 
Flynike- thanks hun! Send me a friend request on my regular page when you get a chance.

Islandgirl- that's awesome you'll be at the NA's and we'll definitely get a pc together but I don't have any IML shirts so maybe "the powers that be" could hook me up? ;) Looking forward to meeting you!
 
8/3/12 Arms
AM BW: 206lbs
AM Cardio: 1 hour fasted walking

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 9
275 x 10
225 x 12

Cable Rope Extensions performed as "blood starving" sets
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Lying DB Skullcrushers (both arms same time)
35 x 15
45 x 12
35 x 10

Single Arm Reverse Cable Extension
30 x 15
30 x 12
30 x 10

DB Curl Warm-ups (both arms simultaneously)
25 x 20
30 x 18
35 x 16

Narrow Grip Barbell Curls
50 x 15
80 x 12
100 x 10
110 x 10

Alternating DB Hammer Curls
65 x 20
65 x 18
65 x 16

FST-7 Cable Concentration EZ-Curls (arms elevated on pad at eye level)
30 x 15
30 x 12
30 x 10
30 x 10
20 x 20
20 x 10
20 x 10

DB Wrist Curls Superset with Reverse barbell curls using narrow grip
50 x 20 + 50 x 15
50 x 15 + 50 x 12
50 x 10 + 50 x 10

I have some video as well but forgot my camera in my Cobra which is at home today...will post tomorrow.
 
8/6/12 - 3 weeks and 5 days out from IFBB NA's:

202lbs

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