The Mr. Universe Contest

I just got back to the US. I'm glad to be home. The contest was awesome! I came in second behind an incredible Martin Daniels. I now go on to off season.

FRI, JUNE 15, 2012, SHOULDERS/ CALVES

Shoulders and calves are my weakest points, so I did them today (the last day of depletion and lowest carb day)with high volume. Not as crasy intense as usual, more high rep to deplete the glycogen stores so that they will "super compensate" and hopefully really fill up when I start the carb load tommorrow. Here is the workout:
seated dumbell press: 20's-20; 35's-15; 50's-15; 65's-15; 50's-12
laterals: 15's-15; 20's-15; 25's-15; 30's-12,11
incline rear laterals: 25's-15;30's-12,12,9
hammer strength press: 90-15; 140-15; 180-8,8;90-15
barbell shrugs: bar-15; 95-15; 135-15; 185-15; 225-15; 275-10; 325-8
alternating dumbell fronts: 20's-15; 25's-15; 30's-12
I then drank a protein drink and did 30minutes on the treadmill
This afternoon:
seated calf: 50-20; 90-15,15,15,15,15;140-12,10,12,12;90-15,15
smith machine calf: 90-20; 180-15; 270-15; 180-15,15
calf press: 270-15; 360-15,13,14
+20minutes stairmaster

Thur., June 14, 2012, Arms

I got a great arm pump this afternoon. I'm looking tighter. I've been cycling carbs up and down since the pro american, but keeping them lower than I normally do on a diet. AND I CAN FEEL IT. I barely have energy to walk across the room. So I have definitely accomplished my goal (to fully deplete the glycogen stores.) I have 1 more day of depleting then I begin my carb loading, which won't be anything extreme. I plan to return carbs to normal on Sat, bump them a little on sun and mon, and return to normal on tue and depending on condition probably decrease a little through the end of the week.  That's the plan.

Mon., June 11, 2012, 12 Days Out

workout 1 (6:45am)
7supersets of curls with lying triceps
5supersets of hammer curls with 1 arm extensions
4supersets of preacher curls with 1 arm reverse grip pushdowns
20min treadmill
20min posing
(9:30am)20 min stair master
workout 2(3pm)
7sets of lateral raises
3sets of arnold presses
4sets of bent rear laterals
3sets of seated dumbell presses
4sets of seated dumbell shrugs
3sets of alternating dumbell front raises
Another day in the office

SUN., JUNE 10, 2012, CHEST AND BACK

High Volume Today: 20 minute walk upon waking; Back and ab training this morning; 20minute treadmill after weights; chest this afternoon; 20minutes posing after weights...just a little closer to it.

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.