Road to ABBA Provincials 2014

[A_N_T]

Hey guys! decided to start a log and keep track of everything here.
Its sure going to be a great comeback!

[A_N_T]

Here is starting point. Pics taken week ago. 9 weeks out. 240 LB

[A_N_T]

current training split
1) back, rear delts, biceps
2) quads, calves, cardio 30 min
3) front and middle delts, triceps
4) back, rear delts, biceps, cardio 30 min
5) hamstrings, calves, abs, caedio 30 min
6) chest, middle delt, triceps, cardio 30 min
7) off

[kawikaratekid]

Nice work bro! What are you doing for your back day? Looks thick and dense

[A_N_T]

Hey Kawikaratekid, you what's funny, is that back is my weakest part... Been working on it a lot this offseason, so hopefully It's better now. Just with posing can make it look ok
Day 1 back:
bend over BB row 2 warm up sets 15 reps, 3 working sets 8 reps
seated cable row narrow neutral grip 10,9,8,8
seated hammer row reverse grip 10x4
Seated wide neutral grip row to the chest 12x4
then biceps 2 exercises

day 2 back:
wide grip pull ups 10, then add weight 10,9,8
neutral grip pull ups with weight 10,10,9,8
reverse grip cable pull downs 10x4
bend over DB raises 5-10
then 2 exercises for biceps

Sometimes I throw one more exercise for rear delts on those days

[St]

Look amazing keep up the good work.

[A_N_T]

Thanks St !

was doing hamstrings week ago. Set my PR in stiffedlegs deadlifts. 495x7

[Hosehead]

Very impressive build dude. Balanced and thick. It's evident you have done some heavy lifting. Love the video but that little bit of roll in your lower back makes me cringe

[A_N_T]

Hey Househead, thanks! Well that shit was heavy! Lol I know form was not perfect but good enough. I did not feel much lower back. I finished of with 405x20 that felt great!
by the way I hate heavy weights, I never go lower then 6 reps on compound movements and less then 8 on others. So let's say I ve done some moderate weight lifting lol

[Hosehead]

Hey Househead, thanks! Well that shit was heavy! Lol I know form was not perfect but good enough. I did not feel much lower back. I finished of with 405x20 that felt great!
by the way I hate heavy weights, I never go lower then 6 reps on compound movements and less then 8 on others. So let's say I ve done some moderate weight lifting lol

405x20 is ****ing insane dude. The fact you finished with it is even more crazy. My best is 405x16 but that's fresh and it's traditional deads , which IMO are easier. You got me beat by a ****ing mile and it shows. Best of luck the rest of the way.