Hello to all, my name is Dustin Cordeiro, a little bit about me. I am currently in my first improvement season after having my first show cancelled. I was wanted to do physique in the past, but now would rather step on stage in a thong (Brett Freeman, 2020). Nothing against those who do physique, just admire a lot of competitors who are in bodybuilding. Here, I will be documenting my progress, in hopes to look back at this in a year, and look at how much I have improved on, and keep repeating, Before I begin, I would like to give a big shoutout to ATP, Dr/ coach James, and Brett. Before working with Brett and ATP, my prep was terrible to say the least. After slowly transitioning to an improvement season, I have learned so much and grown to be a better bodybuilder and person (I swear I'm not trying to boost myself), and its all thanks to Brett. If you're reading this Brett, thank you! James, thank you for letting me slide into your dm's countless times, and still giving me the time of day!
Now for the joocy stuff
Push (Slight deload session)
-Flat Bench: 185 x 4, 4
-Incline Close Grip: 160 x 6, 6
-Tempo Incline DB Fly: 20 x 10, 10
-Seated Lateral Raises: 15 x 8, 8, 8
-DB Tricep Kickback: 15 x 10, 10
-Resistance Band Tricep Extension: Blue x 8, 8
-Abs
Pull
-Close Grip Chin Ups: BW x 5
-Single Arm Meadow Rows: 80 x 15, 13 @ 7, 7
-DB Side Lateral SS Rear Delt Fly: 15 x 19/18, 16/16, 13/14 @ 8/8, 8/8.5, 8/8.5
-Resistance Band Pulldown: Green x 26, 22, 17 @ 8, 8.5, 8.5
-Incline DB Curl: 25 x 12, 10, 8 @ 8.5, 8.5, 8.5
-DB Hammer Curl: 25 x 16, 18, 16 @ 1, 2, 1 (didn't rest from transitioning to hammer curls from incline curls)
Legs
-Back Squats: 325 x 3, 3, 8 (Last set = AMRAP)
-Sumo Deadlifts: 280 x 3, 3, 3 (Slight deload)
-Heel Elevated DB Goblet Squats: 35 x 18, 17 @ 4, 4 (Deload)
-Lying DB Ham Curl: 25 x 12, 10 @ 8, 8.5
-Abs
Upper
-Incline Bench Press: 200 x 5, 6, 190x 6 (PR on second and 3rd set, second set was AMRAP) @ 9, 10, 10
-Incline DB Fly SS Incline DB Press (Last set is only Press): 35 x 15/14, 15/8, 21 @ 8, 8-9, 9.5
-Resistance Band Pulldown: Blue x 16, 12 @ 9, 9
-Incline Braced Row: 40 x 16, 14 @ 8, 8
-Resistance Band Moto Rows: Green x 26, 23 (Deload)
-Spider Curls SS BB Tricep Extension: 30/55 x 14/12, 30/Blue x 15/16, 15/14, 13/13 @ 9, 8.5/8, 9/9, 9/9 (First set did BB Tri Ext, but I cannot do it properly at all so substituted for Tricep Extension)
-DB Side Laterals: 15 x 17, 17, 16 @ 9, 9, 9
Lower
-Tempo BB Squats: 315 x 1, 260 x 5, 5 @ Air, Airer, Airest (Deload)
-Lying DB Ham Curls: 25 x 16, 11 @ 9, 8
-Heel Elevated BB RDL: 160 x 6, 6, 6 @ 7, 7, 7-8
-DB Lunges: 15 x 15, 12 @ 7, 7.5
-Incline DB Side Laterals: 15 x 23, 17, 14 @ 9, 8.5, 9
Macros
Monday to Friday - 60 F, 300 C, 225 P
Saturday to Sunday - 60 F, 400 C, 200 P
Overall, quite pleased with my adherence to nutrition, however, will eat something if I simply, want it. Am not shy to have a few snacks or a meal.
Sleep
Can always be better, but satisfied with how it looked this week. Recovery is still pretty damn good!
Stress
None... Lets keep it that way!
Excited to follow along!