Well, here we go again! Here’s my before photos and my training plan for this year. You might notice that my “before” photo is much better than usual. That’s because I have already been at it for 6 weeks since my dad and I will be doing the E-Cup (Emerald Cup) this year (more on that later).
We are both planning on getting in our best shape EVER and have hired a coach to help us get to the next level.
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- Back
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- Side
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- Front
Nutrition Plan
Training Plan
| 3-4x/wk | Abs | |
| Exercise name | Reps | |
| 1A | Knees to elbows | 10 |
| 1B | Machine crunch | 10 |
| 1C | Cable rope crunches | 15 |
| Perform 4x | ||
| 2x/wk | Calves | |
| Exercise name | Reps | |
| 1A | Standing calf raises | 15 |
| Perform 5x | ||
| 2A | Seated calf raises | 15 |
| Perform 4x | ||
| Chest | ||
| Exercise name | Reps | |
| 1A | Pec deck fly | 10 |
| Perform 7x | ||
| 2A | Incline DB press | 8 |
| Perform 4x | ||
| 3A | Incline machine press | 8 |
| Perform 3x | ||
| 4A | Cable fly | 10 |
| Perform 7x | ||
| 5A | Smith machine press | Failure |
| Perform 3x | ||
| Quads | ||
| Exercise name | Reps | |
| 1A | Leg extension | 30 |
| Perform 4x | ||
| 2A | Leg press | 15-25 |
| Perform 6x | ||
| 3A | Smith machine split squat | 10/ea |
| Perform 3x | ||
| 4A | Smith machine squat | 10 |
| Perform 3x | ||
| 5A | Selectorized leg press | 10 |
| Perform 5x | ||
| Arms | ||
| Exercise name | Reps | |
| 1A | Barbell curl | 8 |
| 1B | DB curl, non-alternating | 8 |
| Perform 3x | ||
| 2A | Incline bench DB curl | 10/ea |
| Perform 4x | ||
| 3A | Preacher curl | 10 |
| Perform 7x | ||
| 4A | Hero curl | 25-30 |
| Perform 3x | ||
| 5A | Rope pressdown | 12 |
| 5B | Rope overhead extension | 12 |
| Perform 4x | ||
| 6A | Incline bench EZ bar skullcrusher | 12 |
| 6B | Incline bench DB skullcrusher | 12 |
| Perform 4x | ||
| 7A | Straight bar pressdown | 12 |
| Perform 4x | ||
| 8A | Single-arm tricep extension | 15 |
| Perform 3x | ||
| Shoulders | ||
| Exercise name | Reps | |
| 1A | Standing lateral raises | 30 |
| Perform 3x | ||
| 2A | Pec deck reverse fly | 12 |
| Perform 5x | ||
| 3A | DB shoulder press | 8 |
| Perform 4x | ||
| 4A | Underhand BB front raise | 15 |
| Perform 3x | ||
| 5A | Seated lateral raise | 10 |
| Perform 7x | ||
| Hamstrings | ||
| Exercise name | Reps | |
| 1A | Roman chair extensions | 6 |
| Perform 4x | ||
| 2A | Jefferson squat | 10/ea |
| Perform 4x | ||
| 3A | DB RDL | 15 |
| Perform 4x | ||
| 4A | Lying leg curl | 12 |
| Perform 4x | ||
| 5A | Seated leg curl | 12 |
| Perform 4x | ||
| 6A | Standing leg curl | 12/ea |
| Perform 4x | ||
| Back | ||
| Exercise name | Reps | |
| 1A | Reverse grip pulldown | 12 |
| Perform 4x | ||
| 2A | Barbell row | 10 |
| Perform 4x | ||
| 3A | Wide grip pulldown | 12 |
| Perform 4x | ||
| 4A | 3 pt row | 10/ea |
| Perform 4x | ||
| 5A | Close grip seated row | 10 |
| Perform 4x | ||
| 6A | Close grip seated row | 12 |
| Perform 4x | ||
| 7A | Smith machine shrug, behind the back | 12 |
| 7B | DB shrug | 12 |
| Perform 4x |
