[Shaun Clarida]

Back Day!

Seated Low Rows:
2 warmup sets of 15 reps
2 feeder sets of 6
2 working sets of 10 reps

DB Rows:
1 warmup set of 10 reps
2 feeder sets of 8 reps
1 working set of 10 reps

V-Bar Pulldowns:
1 feeder set of 6 reps
2 working sets of 10 reps

Rack Pulls:
3 feeder sets of 3 reps
1 working set of 10 reps

Finished off with some ab work.

[Shaun Clarida]

Chest and Back Pump:

So generally I train chest and back 2x per week but this week I took the day after leg day off so I had to combine by chest and back Pump day together.

I have my normal chest and normal back day earlier in the week with my main Movements and toward the end of the week, I do an additional chest and back “pump” day which is mainly Machines/cables and focused on getting a good pump.

Chest:
Incline Plate load press:
2 warmup sets of 15
2 feeder sets of 6
1 working set of 10

Floor Press:
2 feeder sets of 6
2 working sets of 10 reps

Machine Flies:
1 warmup set of 15
2 feeder sets of 8
2 working sets of 10 reps

Back:
Plate Loaded pulldowns:
2 warmup sets of 15
2 feeder sets of 6
1 working set of 10

Chest Support Rows:
1 warmup set of 12
2 feeder sets of 6
2 working sets of 10

Pullovers:
2 working sets of 15 reps

[Shaun Clarida]

Leg Day

Seated Leg Curls:
2 warmup sets of 20 reps
2 feeder sets of of 6 reps
2 working sets of 8 reps w/2 immediate drop sets aiming for 6-8 reps

Leg Press:
2 warmup sets of 20 reps
3 feeder sets of of 6 reps
2 working sets of 8-10 reps
My 2nd work set wasn’t at bad as expected so decided to bump the weight up and do another all out set

Leg Extensions:
1 warmup set of 15 reps
1 feeder set of 10 reps
1 working set of of 10 reps w/ 2 immediate drop sets aiming for 6-8 reps

Lunges:
2 sets of walking lunges using 30 & 40lb dumbbells. 16 steps total per
Set

Stiff Leg Deads:
Tried these out using the PitShark and loved it!

1 feeder set of 10 reps
2 working sets of of 12 reps

[Shaun Clarida]

Back Day!

Single Arm Pulldowns:
2 sets of 15 reps
2 feeder sets of 6
2 working sets of 10 reps

Meadow Rows:
1 warmup set of 15 reps
2 feeder sets of 5 reps
2 working sets of 8-10 reps

Banded Pullovers:
1 warmup set of 10
2 working sets of 8-10 reps

[Shaun Clarida]

Hey Hahns,

I’m personally not a big fan of supersets. I definitely get and understand the reasoning behind it but personally I’d rather do straight sets and once in a while a drop set here and there to get more blood into that area. But going from one exercise right into the next, I don’t think I’d be able to give 100% into each. My goal is to make the best out of each exercise, set and rep and I don’t think I’d be able to do that if I’m super-setting movements.

[Shaun Clarida]

Thanks Justin!

My diet is pretty much the same
All year round (Turkey, Beef, bison, rice, cream of rice) but I definitely eat in bigger quantities. As a hardgainer, I personally include cheat meals pretty much daily. With my training and cardio, I don’t worry about getting “fat.” I use those additional calories to train harder and hopefully put on a few pound, which I need.

We are focused on winning the Olympia this year. This is the first time, I’ve ever had an actual off-season and only had to prep for one show so I definitely think it’s going to pay off.

[Shaun Clarida]

Legs:

Seated Leg Curls:
2 warmup sets of 15 reps
2 feeder sets of 6 reps
2 working sets of of 8 with a 30 second iso hold at the end

Leg Press:
Did these pigeon style (heals together) to focus on the VMO. This is a MUCH harder way so not much is needed.

2 warmup sets of of 15
2 feeder sets of 6 reps
2 working sets of 10 reps

Hip load hacks:
Been doing these more than normal hacks and definitely feeling a lot more focus on the quads.

2 feeder sets of 5 reps
2 working sets of 8 reps

Weighted Lunges:
These were done in place with front leg raised instead of normal walking lunges.

2 sets to failure

[Shaun Clarida]

Chest & Delt Day
Slight incline dumbbell Press:
2 warmup sets of 15 reps
3 feeder sets of 4-6 reps
2 working sets of 8-10 reps

Last week I finished with the 140s for 8 reps and today moved up to the 150s for 8. So I’m definitely getting stronger with these

Bench Press:
2 feeder sets of 6 reps
1st work set of 15 reps
2nd work set of 12 reps

Decline Cable Flys:
2 sets of 15 reps

Seated should press (plate load):
2 feeder set of 4 reps
2 working set of 6 reps

[Shaun Clarida]

Back Day:

As always, I train back first of the week.

Rope Pullovers:
3 sets of 15 reps

These really aren’t working set but more so to get things lose especially with my lats being super tight going into the session.

Plate Loaded Row:
2 warmup sets of 15 reps
2 feeder sets of of 5
2 working sets of 8

My last set was 8 reps then a drop set to 6 reps and another drop set that I believe I got another 7 reps.

Dumbbell Rows:
2 warmup set of 6 reps
2 working sets of of 8 reps

Seated Wide Rows:
1 warmup set of of 6 reps
2 working sets of 8 reps

T-Bar Rows:
2 feeder sets of 6 reps
2 working sets of 10 reps

Did these using the 25lb plates as it allows for a better stretch as opposed to the 45lb plates

[Shaun Clarida]

Leg Day!

Seated Ham Curls:
2 warmup sets of 20 reps
2 feeder sets of of 6
2 working sets of of 8 reps

Leg Press:
2 warmup sets of of 20 reps
2 feeder sets of 6 reps
2 working sets of of 10 reps

Hip Loaded Hack Squats:
1 warmup set of 6 reps
2 working sets of of 8 reps

Extensions:
1 all out set to failure

[Shaun Clarida]

Tuesday’s Chest & Delt Day:

Slight incline dumbbell Press:
2 warmup sets of of 15 reps
2 feeder sets of of 4 reps
2 working sets of 8 reps

Flat Bench:
2 warmup sets of 6 reps
2 working sets of 8-12 reps

Decline Cable Fly:
2 sets of 15 reps

Dip Press:
2 sets of 10 reps

Rear Delt/Pec Fly:
2 warmup sets of 10 reps
2 working sets of of 20 reps

Seated Plate load press:
2 warmup sets of 6 reps
2 working sets of of 10 reps

[Shaun Clarida]

Back & Arms

Smith Machine Rows:
3 warmup sets of of 5 reps
2 working sets of of 8 reps

Pullovers:
1 warmup set of 5
2 working sets of of 10 rep

Barbell Rows:
1 warmup set of 5 reps
2 working sets of of 8 reps

Reverse pulldowns:
3 working sets of of 8-6 reps

Reverse Curls:
2 sets of 15 reps

Hammer Curls:
2 sets of 10 reps

[Shaun Clarida]

Valentine’s Day Leg Massacre:
(Video available)

Adductors:
3 warmup sets of 6 reps
3 working sets of of 10 reps

Lying Leg Curls:
2 warmup sets of of 20 reps
2 feeder sets of 6 reps
2 working sets of of 8 reps

SS Bar Squats:
2 warmup sets of 8 reps
2 feeder sets of 4 reps
1 working set of 8 reps

Leg Extensions:
1 set of 12 with 20 sec. break then set to failure, 20 sec. and one more set to failure

Bulgarian Squats:
One set followed by 2 drop sets. An 8 second pause in between each set.
50lbs- 8 reps/8 sec pause
35lbs- 8 reps/8 sec pause
25lbs-8 reps/8 sec pause

Pull throughs:
2 sets of 12 reps

[Shaun Clarida]

Finally back to training!! The flu is no joke. Wiped me out but luckily still kept an appetite and weight didn’t drop much.

Chest/Delts:

Decline Press:
3 warmup sets of of 6-15 reps.
2 working sets of of 8 reps.

Plate Load Incline:
3 warmup sets of of 6 reps
3 working sets of of 8-10 reps

Crossovers:
2 sets of 12 reps

Rear Delt Pec Deck:
2 working sets of 20 reps

Cage Press:
1 warmup set of 5 reps
2 working sets of 8 reps

[Shaun Clarida]

Hey Everyone!

I’ve been MIA for the past few days thanks to the Flu. Started with a small headache, then turning into a fever and chills and then massive sweating and dizziness.

This has been going on since Saturday so of course I haven’t left the house at all and especially not trained at all. Luckily I’m still able to eat a few meals through the day so I’m relying on that.

It’s Tuesday morning now and I feel
About 80% better so I’m going to see how the rest of the day goes and was hoping to be able to train a little tonight but it just started snowing and they called for “state of emergency.” Hoping it slows down and I feel better later so I can at least do a little something later.

[Author]

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