Forum Posts

Dustin Cordeiro
Jan 26, 2021
In Open Forum
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!
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Dustin Cordeiro
Jan 04, 2021
In Open Forum
To be clear, (for myself) I define a "novice" or "beginner," as a trainee who has the ability to progress on a weekly basis. If we can cause a stress on a push day, come next week, if the trainee has recovered we can assume an adaptation has been made if the same movements from last weeks push day has improved. Please share your thoughts on this definition, where you see any flaws! Now when we have someone who is a beginner (or potentially someone who has detrained, would assume this phase wouldn't last as long because muscle memory, etc.), progression would obviously come a lot easier to them as opposed to those who are intermediate and/or advanced. Specifically, how would you progress them if recovery is on point? For intstance, if we have a beginner who is bench pressing 130lbs for 3 sets of 8 reps (arbitrary numbers of course), would you be looking to increase reps or weight? Personally, I would increase weight on the bar so long as the reps don't fall short, curious what some of you would do. The only time I would think to do so is when someone has a range, maybe 8-12 reps. In which case the weight would stay static until the 12 reps was hit, and then increase load for progression. I know progression can come in many different forms, but I never really know when to add upon reps or play around with new rep schemes. Dustin
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Dustin Cordeiro
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