Project 77-Building a weapon

[seventyseven]

Quick intro about me. I am from Edmonton, i have been seriously bodybuilding for over a year, with plans to compete in the IDFA in 2013. I also aspire to compete in powerlifting. I am the newest writer at www.machinemuscle.com. My column chronicles my journey as a rookie bodybuilder and how it has changed my life! I am currently being coached by Natural Bodybuilder Joseph Ohrablo, and i have alot of other support. My biggest problem that everyone i am close to in the bodybuilding world in in the states! I hope to connect more with Canadian athletes!

Currently running a Non Linear Periodization regimen with focus of progression in weight and reps.
Alternating Power and Intensity weeks.

Diet consists of 310p 350c 60f. Food sources Lean chicken, yams, egg whites, low fat cheese, lots of green veggies, bananas Blueberries, ON and MGN whey, lean beef, tuna, rice and oats and bagels.

supplements
Scivation Novem, Scivation Xtend, ON Opti-men, Fish Oil

Goals
1500 Raw total on the big 3
IFDA pro card

You can follow me on Twitter @kayleleonard77, add me to facebook Kayle Leonard and follow my articles on www.Machinemuscle.com

Let the weapon building begin!

[seventyseven]

Non Linear Progression
Chest/Shoulders
Intensity
Incline DB press
30x10
35x10
40x10
45x10
50x10 +3 rep PR

Incline DB fly
20x15
20x15
20x15 +1 rep PR

Pec dec(FST-7) 30 sec rest
95x10
95x10
95x10
95x10
95x10
95x10+ 1 rep PR
95x10+ 2 rep PR

Side Laterals
12.5x10
12.5x10
12.5x10
12.5x10
drop sets no rest
10x10
8x10
5x10

Reverse Pec Deck
95x10
95x9
95x8
95x7
drop sets no rest
80x8
65x7
50x6
35x8
Shoulder Press
4x20 to finish is no joke still working on this
10psx20
15psx20
15psx15
15psx12

[seventyseven]

Non Linear Periodization
Intensity
Back

Barbell Row (yates)
did 95 on my first week felt i had alot more to give
135x10( 5 sets) PR
185x6 kinda shady

Close grip lat pull down
100x10(4 sets)

DB row
45x20(3 sets)

HS row close grip
70 perside x10( 4 sets)

DB shrug
60x20 ( 3 sets)

Standing cable crunch
50x20
60x20
70x20

[Shaun Campbell]

Great to hear from you. We look forward to following your progress as a rookie bodybuilder... as you put it Make sure to share your stories and articles from the site you write for.

[seventyseven]

Thanks Shaun ill be sharing everything i can

[Shaun Campbell]

That is great!

[vytis]

I've been reading a lot of the articles from Marc's site. Looking forward to following along...

[seventyseven]

Non Linear Periodization
lntensity legs
Legs

Extension
60x15
70x15
80x15
90x15
100x12

Front Squats
95x10( 3 sets)

Back Squats
160x10 (4 sets)

Walking Lunge
22.5x25 paces
22.5x23 paces
22.5x20 paces last 2 reps i literally pushed the dumbells off the floor to get up

Lying leg curl( FST-7)
60X10( 7 SETS)

Calf Raise
120x20( 4 sets)

[seventyseven]

Intensity
Arms

Incline DB Curl Supersetted with Flatbar Pressdown
added 2.5 to curls and 5 to pressdowns
17.5x10 SS 65x10
17.5x10 SS 65x10
17.5x10 SS 65x10
17.5x10 SS 65x10
17.5x10 SS 65x9

Cable Curl Superset Skullcrusher
50x10 SS 50x10
50x10 SS 50x10
50x10 SS 50x10+ 1 rep
50x10 SS 50x9

Hammer Curl SS Close Grip Bench
added 2.5 to hammer and 30 to CGB
12.5x15 SS 95x15
12.5x15 SS 95x13
12.5x15 SS 95x12
12.5x15 SS 95x10
__________________

[seventyseven]

My first article for Machine Muscle
www.machinemuscle.com/2012/02/heeding-call-iron/

[seventyseven]

Non Linear Peridization
Back
Power
Deadlift
Note
form was off today, didnt really feel the lifts in my upper back not sure what was going on.
Warm Up
135x10
155x5
175x3
Did triples instead of singles
225x3
245x3
295x3
with reach rep i reset with no rest

BB row
warm up
95x20
135x12

working
155x5
155x5
155x5

Close Grip Lat pull down
80x20
120x10
120x10
120x10

DB row
65x8( 3 sets)