Wed., Mar. 28, 2012

Taking another rest day or recovery day today. Yesterday morning my stomache started bothering me. I'm not sure if it was a bug or what, but I felt nausiated all day. I couldn't eat very much. Today I'm better, but not 100%. I'm not going to squat half nausiated already...it would be a lousy workout and a sure puke.
I'm getting some food in my system, but not as much as normal.....we'll see about tommorrow.

Tue., Mar. 27, 2012, Rest Day

No workout today. Just recovery. Plenty of clean calories.

The reason most people fail instead of succeed is they trade what they want most for what they want at the moment.

Mon., Mar. 26, 2012

Abs, Calves, 20 minutes Stemill, Shoulders, and 20 minutes Posing all this morning.

Sun., Mar. 25, 2012, FOOD

MEAL #1- 5oz chicken breast;1cup oatmeal
#2- (post workout) 60g whey isolate
#3- 5oz chicken breast; 400g sweet potato
#4- 5oz chicken breast; 200g sweet potato; 1apple; spinach salad 1 tbsp oil
#5- 5oz chicken breast; 2cups white rice; 12 almonds
#6- 5oz chicken breast; 1cup white rice; spinach salad 1 tsp oil

And again I'm about to do 20 minutes of posing half an hour before bed.

Sat., Mar. 24, 2012, Back

Today my hamstrings hurt so bad it is ridiculous!....GOOD LEG WORK OUT on Wednesday!

I stuggled with bent over rows for back, because of extreme soreness in hams; so I only did 1 set barbell row and 3 sets DB rows then did pull ups, close pulldowns, and T-bar rows....good workout.

Fri., Mar. 23, 2012

20 minutes cardio 1st thing; chest late AM with 20 minutes posing; calve this evening. Getting closer every day.

Thur., Mar. 22, 2012, LEG DAY!

Today was a pretty hard leg day.This is what I did:
10minutes stepmill
Light leg extension and leg curl (3 super sets)
Squat: 45lb 20rep; 95- 10;135-10; 225-10;315-5;365-18+fail
Leg press: 450-10; 720-17
Walking DB lunges: 100's up ramp
Bar forward lunge:95-?
1-leg press: 180-12
Seated leg curl:110-20;125-9;125-9
Lyin leg curl:120-6; 90-9;90-9   super set w/ leg extension:135-13; ?;?
Walking DB lunge: 100's almost all the down the ramp

Stretched; Drank 60g whey isolate; did 20 minutes on the treadmill

YOU HAVE TO FAIL TO WIN

Tue., Mar. 20, 2012, Delt Day Food

Meal # 1- 5oz chicken breast; 1cup oatmeal; 1 grapefruit
Meal # 2- (post workout) 60g whey isolate
Meal # 4- 6oz chicken breast; 2cups brown rice; spinach; 3/4cup italian sauce
Meal # 5- 5oz chicken breast
Meal # 6- 5oz chicken breast; 1 1/2 cup brown rice; 1cup black beans; 1/2 avocado; 2tbs salsa
Meal # 7- 5oz chicken breast

Mon., Mar. 19, 2012, Arms

I did cardio 1st thing this morning; then worked triceps, abs and posed 20 minutes; and did my biceps this afternoon.

Sun., Mar. 18, 2012

Back today. Good pump. Started with rows; then close pulldowns; then v-grip rows; and finished with behind the neck pulldowns-7 sets 30 seconds rest between sets; did hypers between all exercises.

20 minutes cardio, 20 minutes posing and abs.

Sat., Mar. 17, 2012.

Getting Stronger! Got 1 more rep than last week, same exercise, same weight.
This morning I did something a little different for calves: all 21's (21's is a technique to fill the muscle with blood. Start with 7 reps of any exercise in the bottom half range of motion; then do 7 reps in the top half range; and finally 7 reps full range...21 total.)I did 11 total sets of 21's, 8 on the leg press and 3 on the seated calf. Then moved on to chest......good workout... Then 20 minutes cardio.... Then abs... Then 20 minutes of posing......Yee-Ha.

I had an excellent leg workout today. I did quads and hams together; 20 minutes of cardio; ab and lower back work; and 20 minutes posing this afternoon.

Levi's Food Prep

Wed., Mar. 14, 2012, Shoulders

I got an incredible shoulder workout this morning: started with behind the neck presses using 10x10 method, then did 2sets of machine lateral raises with a dropset on the end, next 3 sets machine rear laterals with rest-pauses and went immediately to db front raises (just 1 set) and finished with seated db shrugs-2warm ups and 1 all out set plus rest pause. I dank 60g whey isolate and did 20 minutes on the stepmill and 20 minutes of posing. And just abs left for this afternoon.

Tue., Mar. 13, 2012

Arm Day! I always look forward to arm day. It is so much easier to train bi's and tri's than legs or back. Not that I'm lazy on arm day, but it almost seems like a break sometimes.
Excellent pump in the bi's this morning: I did 16total work sets incorporating Hany Rambod's Fst-7 principle (doing 7 sets with minimal rest for the last exercise)
Equally excellent pump in the tri's this afternoon: only 8 working sets using drop sets and partials to take it beyond failure.
Normal 20 minutes of cardio and 20 minutes of posing.

Totalled: 285g protein; 365g carb and 58g fat

Mon., Mar. 12, 2012, Back and Calves

I got an excellent calf workout today. I also got a good back pump, did 20 minutes of cardio, abs, and 20 minutes of posing.

Sun., Mar. 11, 2012, Chest Day

Today I trained my chest, did 20minutes of cardio, and 20 minutes posing practice. I'm feeling good. I actually gained another rep on this exercise (the incline hammer strength) and on a few others...feeling strong.

Sat., Mar. 10, 2012, Legs (Out of Town)

I trained my legs a The Fitness Warehouse in Elizabeth City, NC.
I got an excellent workout: 4 sets of squats (1 to total failure); 4sets of Hammer Strength leg presses (1 to total failure); 1 set of hack squats to failure; 3 sets of leverage machine squats (1 to total failure); 1set of smith machine lunges to failure; 3 super-sets of seated leg curls and leg extensions; drank 60g whey isolate; 20 minutes treadmill; and 3super-sets of hanging leg raises and machine crunches.
I was drenched in sweat and could barely walk down the stairs to leave....Another good day at the office!

Fri., Mar. 9, 2012

Today is a rest day. I'm eating plenty of quality nutrients in preparation for tomorrow: Leg Day.
I'll be visiting a different gym, because I am going out of town, so that will be cool. I am always excited to play with new equipment.

The flavorfull meal today was:   8oz salmon; 1 1/2cup wild rice; asparagus.......it was good.

Thur., Mar. 8, 2012

Today I did shoulders, calves, abs, 20 minutes cardio and 20 min posing. Got an excellent shoulder pump using 10x10 (use a weight that you can get 20 reps with, but do 10 sets of 10 reps with 30-45 seconds rest between sets) on seated behind the neck presses.

And this is what I ate today:

5:30am 6oz chicken breast; 1cup oatmeal
8 (post-workout) 60g whey protein isolate
8:45 5oz chicken breast; medium sweet potatoe
11:30 6oz chicken breast; 1 1/2cup white rice; 1/2 orange
2:30 5oz chicken breast; medium sweet potatoe
5 4oz chicken breast; 1tbsp natural peanut butter
7 8oz 93% lean ground beef, 1/2can tomatoes and green chiles, 1/2can mushrooms, 1 1/2cup brown rice

Totalled: 280g protein, 330g carb, and 52g fat.

Wed., Mar. 7, 2012, PM Workout

Wed., Mar. 7, 2012, AM Workout

I had an excellent back workout this morning. I also did my 20 minutes of cardio, 20 minutes posing practice and ab work. I got in a lot more calories today. My last meal I ate at Texas Roadhouse and had a ribeye. It was good. Totalled about 305g protein, 330g carb, and 105g fat today (extra 40g fat.) Back to normal tomorrow.

Today I trained my chest this morning and did 20 minutes of posing, trained abs and calves and did 20minutes of cardio this afternoon. Ate 7 times got 290g protein, 275g carb, and 51g fat- a little low which means I'll eat a little more tomorrow. It's past my bedtime so enjoy this calf workout and have a good night.

Sun., Mar. 4, 2012, Legs

Yesterday was my first rest day during this contest prep. I ate and rested.
Today was good. I trained my thighs, did 20 minutes of cardio and 20 minutes of posing. Here is a little clip from todays workout.

Fri., Mar. 2,2012

Today I complete my first body split: day 1 legs; day 2 chest am, calves pm; day 3 hamstrings am, back pm; day 4 arms; day 5 shoulders am, calves pm. Abs every day, 20 min cardio every day, and 20 min posing practice every day.
Average: 295g protein, 325g carb, and 60g fat a day.
Feeling good.

Thur., Mar. 1, 2012

This is a sample of my diet, it is what I ate today:
4:30am- chicken breast; 1c oatmeal; 1apple; sunflower seeds
7- chicken breast; 1c white rice
9- chicken breast; 1/2c oatmeal
(9:45- work out)
10:30- post workout whey protein isolate
(20 min cardio; ab work)
11- shaklee physique
12:30- chicken breast; 1 orange
2- chicken breast; 1/2c oatmeal; electrolyte replacement drin (shaklee performance)
5- chicken brest; 1c brown rice; broccolli; sunflower seeds
7:45- 1tbs natural peanut butter; cinch protein shake