Wed., May 30, 2012, Last Workout

I got in a great shoulder workout this morning. It was my last workout before the contest. Now I just heal, recover, and fill out. Tomorrow morning I will leave bright and early for MA. I am pumped!

Tue., May 29, 2012, Depletion

I am not doing an extreme depletion for this contest as I plan on doing the Mr Universe 3 weeks after and don't want to mess my self up to bad. So, I am cutting my carb intake by 1/3 and making the calories up in protein and fat so as not to shrink. I will do this Tuesday, Wednesday and Thursday and on Friday I will take it back to normal to "fill out." I am feeling depleted, and looking ripped, so the plan is doing its job. My breakdown of macros: normal- 270g protein, 300g carb, and 45g fat/ during depletion- 345g protein, 200g carb, and 55g fat.

As far as workouts: I have cut the intensity a bit this week, so I don't tear my self up to much before the contest. But I have bumped up the volume a little and I'm still hitting failure on several sets. I am sore.
On Saturday I did legs, Sunday back, Monday chest, today arms, and tomorrow will be shoulders. I have hit abs with 5-8 sets every day. Thursday and Friday will be rest days....and Saturday is the contest. ALMOST THERE!

1 WEEK OUT!

Friday, May 25, 2012, Rest

Today is my rest day. Tomorrow I begin my last muscle group split: I will do legs Saturday 1 week out; back Sunday; chest Monday; arms Tuesday; and shoulders Wednesday if every thing goes according to plan. Thursday I plan on doing a light cardio session after the 12 hour drive to MA, and nothing at all on Friday, maybe I'll watch a movie.....
The workouts this week will not be quite as intense, but more to feel the muscle and bring out more definition. And No I am not doing all sets of 20 or more....that is a myth! I will do mostly sets of 10-12 reps, and put some weight on the muscle, which is Really what brings out definition.
I am Pumped.

Thur., May 24, 2012, Shoulders

10 minutes stepmill
Seated dumbell press: 20's-20; 35's-15; 50's-15; 65's-12; 80's-6
incline rear lateral raise: 25's-12; 35's-12; 45's-9; 35's-10
lateral raise: 20's-12; 25's-12; 30's-12; 35's-8
hammer strength press: 180-12,12
alternating dumbell front raise: 30's-10,10,10
shrugs: 45-15; 135-15; 225-15; 315-10
20 minutes stepmill
hanging leg raise: 20, 20, 20
bosu ball crunch: 17,20

Wed., May 23, 2012, Arms

It seems like I trained my arms yesterday! But, it's arm day again. I did a very fast paced workout to force more blood in the muscles. It was good. Here is what I did:
Push downs to warm the elbows
5 super sets of Alternating dumbell curs with lying triceps extensions
3 super sets of hammer curls with 1-arm overhead extensions
3 sets 1-arm concentration curls(back and forth with no rest)
3 sets 1-arm under grip dumbell cross-face extensions (back and forth with no rest)
3 super sets cable curls with pushdowns....they were pumped.

TUE, MAY 22, 2012, BACK

Back day.... Great workout! I did some volume, about 20 sets total: 6sets rows, 3sets wide pullups, 4sets V-grip T-bar rows, 2sets close pulldowns, 3 sets wide behind the neck pulldowns, and 5sets hypers between exercises.....pumped!

Mon., May 21,2012, chest

I got a great chest workout in this morning. I've maintained most of my strength for chest, which is very encouraging as I close in on the show and drop in weight. I only have one more chest workout left! It is almost Here.

Sun., May 20, 2012, REST DAY

Yesterday (Saturday) was leg day. I got a good workout, though I felt weak and my lower back was sore. I met some major goals upon waking: my waist is 29" (which for me means I am ready to get on stage) and I weigh 171 1/2lb (which is right where I was when I won the World Championships last year, but I am tighter!) So I am very happy with progress and excited about the INBF PRO AMERICAN CHAMPIONSHIPS 2 weeks from yesterday.
I also catered most of the day and into the night with Red Sky Cafe yesterday. So I burned some serious calories. I did take in an extra 150g of quality carbs and elyctrolyte replacement to make sure no to burn aminos for fuel.

REST TODAY. I AM EATING GOOD FOOD AND CHILLING!

FRI., MAY 18,2012, SHOULDERS

Shoulders this morning... went very well...all basics: seated dumbell press; dumbell laterals; incline dumbell rear laterals; dumbell fronts; Hammer Strength press; and barbell shrugs... did the job nicely, along with 20 minutes on the stair master and 20 minutes of posing I'm 1 step closer to the goal!

Thur., May 17, 2012, Arm Day

There is no question: arm day is the easiest day. That doesn't make it easy, but it is a lot less stress on the whole body. 

I got a great arm workout in this afternoon.


Here's a little update on diet (what I ate yesterday):
meal 1- 1 1/8cup egg white; 1c oatmeal
meal 2- 5oz chicken breast; 25g whey isolate (pre-workout)
post workout- 40 whey protein; 1/2 hour later 1c white rice
meal 3- 5oz chicken breast; 1c white rice; apple
meal 4- 6oz chicken breast; banana
meal 5-  5oz chicken breast
meal 6- 4oz chicken breast; 1c white rice; vegetables; orange

Wed., May 16, 2012, Back

I got an excellent back pump this morning:

Warm with pulldowns: 70-20; 120-10
wide pull ups: 8; 45lb-8; 90lb-8; 45lb-7; 8
under-grip rows: 135-10; 185-10; 235-11
close pulldowns: 180-12; 210-8; 255-6
T-bar rows: 90-12; 135-8,7
double D handle seated rows: 150-10,8,10
    ... super-set with behind the neck pulldowns: 120-10,6; 105-13

Tue, May 15, 2012, chest

I did a good chest workout this afternoon.

I have been burning more calories than usual the past couple weeks so I have increased my carb intake to around 400g a day (where it had been 300-350) and looking more ripped than ever!

Mon., May, 14Legs

I had a killer legs workout this afternoon.
Squats; lunges; leg press; seated, standing and lying leg curls very thing a growing boy needs.

Fri. May 11, 2012, Arms

Here is the workout I did this morning:
crunches on bosu ball: 30, 20, 20
kneeling rope crunch: 130-10; 150-10; 170-8
vaccuum poses
rope pushdowns (warm up): 50-30; 70-12
lying triceps extension: 50-15; 70-12; 90-6; 110-14
1-arm machine extension: 110-13,8; 95-7
lying 1-arm cross-face reverse grip extension: 20-15, 10, 8
pushdowns: 150-12     (drank some whey protein)
20 minutes stepmill
20 minutes posing
This whole workout took about an hour and 20 minutes.

I will go back to the gym this afternoon to get biceps.

Thur., May 10, 2012, Back

I'm getting there more and more lines.

WED, MAY 9, 2012

I trained my chest and abs and did 20 minutes on the stepmill this morning. Afterward I was pumped and vascular! I did 20 minutes posing this afternoon and I still have a calf workout to do.


This was my diet yesterday, for all curious:
meal 1- 1 1/8cup egg white; 1cup oatmeal; apple
meal2- 5oz chicken breast; 1cup white rice; 25g whey isolate w/ 18g maltodextrin
postworkout- 50g whey protein
meal 3- 5oz chicken breast; 1 grape fruit; 300g sweet potato
meal 4- 5oz chicken breast; 1cup white rice; 10 almonds
meal 5- 6 oz chicken breast; 1 cup wild rice; asparagus

meal 6- 5oz chicken breast; 1 tbs natural peanut butter

Tue., May 8, 2012, Legs!

I had a great workout this morning:
Squats: 45pounds for 20reps; 135-10; 225-10;315-10; 405lb- 8reps
Leg press: 450-10; 630-10; 950-10
Alternating Smith Machine Lunges: 90-10; 140-10; 140-10
Leg curl: 90-12, 10, 9
  s/s leg extensions: 120-20, 15; 90-20
Stand 1- leg curl: 60-12, 10, 9
Hyper extension: 10; 10
25 minutes treadmill

Leg raises: 20, 20, 20, 20, 20 + 100 twists with broom stick

5/04-5/07 CRAZY LIFE!

I have been helping a client through his first bodybuilding contest. It was fun! He did great. I have just not had a whole lot of spare time. BUT: I have not missed a workout, a cardio session or a meal, so do not worry, I am on schedule. This morning my waist is 29 1/4" and I'm wieghing 174. With just under 4 weeks to go I am confident. I can hardly wait to get on stage now.   
Legs tomorrow....yippee kay ya.

Thur., May 3, 2012, Chest

I had a very crammed morning today with my training and training others. I ended up having only 20 minutes to train my chest. It was an awesome pump though. If you want it bad enough you can get it:
Incline Hammer Strength press: 10pounds- 20 reps; 50-12; 90-10; 180-8;270-6; 360-6
incline dumbell press: 100's- 9
flat dumbell: 80's- 13
pullover: 80- 11
crossover: 80-12 + dips: 8,10,8
Very little rest. Chest was trembling afterwards.

I got 20 minutes in on the stepmill earlier and 20 minutes of posing + abs late this afternoon.
Yahoo.

Wed., May 2, 2012, Legs

Wow. It was a long day today:
4:30- Whey Protein
5:30- chicken; rice; apple
7-  5sets squats;3sets leg press; 3sets lunges; 3sets hack squats; 15 minutes treadmill
7:50-whey protein
10:50-chicken; sweet potatoe
12:30- 20 minutes posing
1-chicken; sweet potato
2:30- 6sets calf presses; 3 sets smith machine calf raises; 3 sets seated calf; 5sets seated leg curls; 3sets lying leg curls;3 sets standing 1 leg curls; 10 minutes stepmill
3:45-chicken; sweet potato; electrolyte drink
6:45- chicken; sweet potato

TUE., MAY 1, 2012, SHOULDERS

This morning I got a great shoulder workout. I started with seated behind the neck presses, which i have not done in a while, and they felt good. I kept the reps a little higher (10-15), really trying to pump the blood in the muscle. Veins were popping like crazy. My waist is also tightening up nicely. I am confident that I will beat my conditioning at last years World Championships.
A little different than usual: I went for a walk this morning before meal #1 for my cardio.
The same: 20 minutes posing, 2900calories, sweet potatos, chicken, chicken chicken.