FRI., JUNE 8, 2012, LEGS 2 WEEKS OUT

I have been weight training 2 times a day and will continue this until the contest. The goal is to spike the metabolism a little and burn more fat. Today I had a great workout for quads this morning and did calves and hams this afternoon. Here's what it looked like:
AM- 6sets of squats; 3sets hack squats; 3sets walking lunges; 3 sets leg extensions; 20minutes treadmill; 20min. eliptical; 20min. posing

PM- 7sets calf press; 3sets seated calf; 4sets smith standing calf;   6sets seated leg curl; 4 sets DB stiffleg deadlift; 3sets lying leg curl; 10min. eliptical

Tue., June 5, 2012, BACK

I've decreased my carb intake a little bit to lose a little more fat before the Mr Universe. I am also altering my training split to increase frequency, because there is only 2 1/2 weeks until the contest and only 2 weeks to train.
Today was just back to train:
upon waking- 30 min fast paced walk
Rows: 45-20; 95-12; 135-12; 185-10; 225-10; 245-8
V-grip rows: 45-15; 90-12; 135-10; 180-10; 225-8
1-arm db rows: 75-10; 100-10,6,8
   hyperextensions: 20,20,20
   super-set with wide pull-ups: 10,10,10,10
20minutes stepmill
I did mostly rows this morning. I will do a second back workout this week with most pull-ups and pulldowns.
I will do 20 minutes of posing this afternoon and that should do it.

Mon., June 4, 2012, Chest

Again today I was out of town (in Pennsville, NJ, between on my way home.) So I got to work out at Jersey Fitness. It was great! I got to use a bunch of new equipment again.
Upon waking: 20 minutes treadmill at hotel
At Jersey Fitness:
Calf Press: 90-20, 180-15; 1-calf: 180-12,10; 90-12,8
seated calf: 90-20; 140-10,8
standing calf: 160-?; 260-12,10
seated horizontal calf: 140-12; 170-10; 140-12
incline hammer strength: 20-15; 50-10; 90-10; 180-8; 270-6; 360-7+fail
incline db press: 75's-8; 90's-8; 110's-4; 70's-12
leverage chest press: 90-12; 180-10,10,8
dips:12,10,9 +pullover:60-17+machine fly: 150-11+dips:8
20 minutes stepmill

Sun., June 3, 2012-Legs/ Begin Prep for Mr Universe

I was still out of town yesterday, which meant I visited a new gym: Gold's in Marlborough, MA.
I had to use discipline to not over do it, because there were so many different pieces of equipment.
Here's my leg day yesterday:
Upon waking: 20 minutes treadmill at the hotel
At Gold's:
Squat: 45-20; 135-20; 225-20; 315-20
Leg press: 360-12; 540-10; 720-10
Cybex leg press: 270-10; 540-10; 630-12
Vertical leg press: 180-10; 360-12
Machine leverage squat: 200-6,6,10
Lying leg curl: 80-15; 95-12; 115-?   super-set  leg extension: 85-20,15,?
Stand leg curl: 60-10; 75-10,10
Seated leg curl: 115-10,10,10
10 minutes treadmill
It was an excellent workout. I stayed away from total failure, because my hams were sore from the contest the day before. But THEY WERE PUMPED!

After driving all afternoon: 10 minutes eliptical at hotel.

2012 WNBF PRO AMERICAN CHAMPIONSHIPS

It was a great contest! There were a lot of incredible competitors! And the show was run pretty well. I came in second place in the heavy weight division to Fransisco Monteleagre, who is an awesome athlete with amazing shape... and he BROUGHT  the condition!

I hope ya'll continue to follow as I now set my sights on the Mr Universe on June 23, to bring a better package to the stage!

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!