Rest Day!

Check in
BW: 149
BF: Hand held, 5.8 percent
I will do the calipers later today.
Just did the 3 spot calipers.
Total number was 12 was = 3.8 percent.
I am not expecting for this to move much more, maybe 1 to 2 mm more.

The good news is the my weight has level off from eating the extra carbs.
But the bad news is being at this weight a little to early since I still have 8 weeks to go.

3 weeks ago I was at 152, so I guess droping close to three fat pounds is not bad. I would like to stay at this weight or just a drop of 1/2 for the next week.

Back and delts:

Felt good again today, but looking foward to the day off tomorrow!

Lat pulldown, under grip: 2 warms, 130/8 145/5,5
T bar row: 2 warm, 160/8 185/6,5 140/11
Lat pulldown wide: 95/14,12,11
1 arm cable row: 45/12
Db delt press: 2 warm, 75/6,6 standing db drop set: 45/12
Side lateral up/down: 2x
Side ab work: 6 sets

10 minute posing at night.

Chrst and arms:

A little faster moving today, but a great pump and workout! The extra carbs I think are helping a lot. I feel that my body as come back to normal as far as whatever kicked my butt a couple of weeks ago. I will keep them higher for another week after this check in.
I am excited to see where my weight and bf is this Friday.

In Bar press: 3 warms, 175/6 185/5,5
Flat Db press: 85/6 75/6 65/8,7
In PIP press: 45/10,10,7
In db curl ss with Tri pressdown: 3 x
Cable curl ss with dips: 2 x

Legs:

Back to the 3 day rotation, and so I will be alternation the 3 and 6 day from now on.

Started with heavy leg press, and have not done this as a lead off in a really long time. But the strength was not too bad considering I am much lighter.

Leg Press: 3 warms, 540/5 585/5 630/5
ATG Squats: 185/8 205/8 225/8 245/6
Stiff leg Db: 1 warm, 85/8 95/8,9
Bar Lunge: 95/10 11
High Rep Calf: 4 sets
Low ab work: 4 sets


10 minute posing at night.

Delts:

Again, a great workout today, and did a couple of exercises that I have not done in while.

Push Press: 2 warms, 125/8 145/6 155/6 drop set
1 arm, side lateral (2 descending sets) 3x each side
Front Raise bar: 1 warm, 55/10 60/9,8
Db Shrug: 85/9 75/10 65/10 55/11

Hams and calves:

Trainer first thing in the morning due to my wife going out. So I was a little tired from being up early and promoting the show all day yesterday. All in all I still had a strong workout and now is the time to focus on the contest! With 9 week left, its go time.

Leg Curl: 2 warms, 45/6,6,6 drop set
Wide Leg Press: 2 warms, 360/8 270/15
LC with Db: 30/12 35/10,10
Calf work: 2 warms, DC training with single raise, then 2 burnouts.
Cable ab work: 4 sets

10 minute posing at night.

Arms:

Nice workout and it was a fast pace due to doing things for the show I am promoting tomorrow. Engery is back and the extra carbs have helped!

Bar curl: 2 warms, 95/6,105/6,6 drop set
Close grip bench: 2 warms, 165/6 175/6,5 drop set
Alt db curl: 35/10,9,10
Db Ext: 25/10 30/8 25/10
1 arm preacher curl ss with 1 arm tri pressdown: 2 x

Back:

Nice workout today with another good pump and burn.

Lat Pulldown wide: 2 warms, 130/8 145/6,6 drop st
Deads: 1 warm, 315/6 335/4,4 225/10(on plate)
Db Bench Row: 55/10,9,9
Narrow grip row: 85/12 95/10,10
Abs on the ball: 3 sets

Chest:

Still a little week from the rapid weight loss, but it was a great workout today with a nice full pump. I have been eating more carbs on a daily basis so lets hope the weight loss stabilizes.

Flat Db press; 2 warms, 85/5 95/5,4 85/7
In Db press: 75/5 65/7,7 drop set
Chest dips: 3 sets to failure
Flat fly ss with feet on bench push ups: 2 x

One round of posing at night.

Quads:

Squat: 3 warms, 225/5 275/5 285/5,5 185/10
Hack: 2 warms, 205/6,8
Split Squat: 95/12,12,12
Leg Ext: 50/12,10
Cablr abs: 5 sets

One round of posing at night.

Rest Day: Did some posing for 20mins

Back and delts:

I really like this combo. Pushed it a little bit harder today.

Pull ups: 11,8,7,6.5
Trap Bar Deads: 2 warms, 315/5,9,8
Lat pull under: 100/10 110/8,8 drop set
Db Shrugs: 85/10,9 75/10 65/12
Front Raise Bar ss with side lateral: 3 x

Chest and Arms:

Strong workout today and I made a few rep gains from last time.
Still feeling a little tired, and will monitor weight closely each day to make sure there is not a drop over the next week.

In Db Press: 2 warms, 85/8,7,6,6
Flat Bar: 145/8 165/8,7 drop set
In Fly: 45/12,9,9
Cable curl ss with Tri bar ext, 3x
In Db Curl ss with Rope pressdown, 3x

Legs:

Still tired, but an effective workout today.
Made gains on all movements from Mondays same session

Leg Ext: 2 warms, 90/10,9,9
Front Squat: 2 warms, 215/5 225/5,6
Leg Curl: 2 warms, 47/5,6,5
Walk Lunge: 1 warm, 55/6,6,6
Calf work: 5 sets
Low Ab work: 3 sets

Check in:

Well, not happy with the numbers because the weight dropped too fast and the bf not enough. I am think being sick and not eating well for 4 days messed things up. I am hoping the next week thing will self regulate. I will be eating more also!

BW: 148, dropped 5 pound in two weeks? TOO MUCH
Hand Held BF: 6.2 percent, this should be lower with weighing 148
Calipers: lost a MM on the abs (good news) total number is now 12, which is 3.8 percent.

Rest Day, will pose tonight!

Back and Delts

Nice workout today. Feeling better each day but was tired since I was up at 5am with little Anthony!
Went back to T Bar deads and took it easy since the last time I did these back in early July I threw out my back.
I have not done delts afte a back workout, and they were toast before I started the shrugs. I couldnt move as much weight doing the delt exercises but the pump was really good.


Pull Ups: 10,9,7,5
Trap bar deads: 2 warms, 295/8,10
Lat Pull under grip: 1 warm, 100/10,9,8
Db Shrugs: 75/12,11,9,8
Front Raise Bar ss with Seated Side Lateral: 3 x

Chest and Arms:

First time doing this!
Little tired and weak but it was a good change.

In Db Press: 2 warms, 85/6,7,6,5
Flat Bar: 1 warm, 165/8,7,7
In Db Fly: 45/11,10,9
Cable Curl ss with Tri Bar Ext
In Db Curl ss with Rope Pressdown
Upper ab work: 5 sets

Legs:

Back at it today and it went well. Still tired, but should be better in a couple of more days.

Started the three day rotation with legs.

Leg Ext: 2 warms, 85/10,10,10
Front Squat: 2 warms, 215/5,5,6
Leg Curl: 2 warms, 45/6,6,5
Walk Lunge: 2 warms, 50/6 55/6
Calf Raise: 3 sets singles to failure, 2 sets doubles to failure.

Feeling better but not 100 percent.
I thought it was wise to rest again today, but I did cut my back yard!

I will be starting a rotation of a 3 day and 6 day split. By adding the 3 day, I will increase the frequency of trained body parts. After this week, I will rotate the two but this week, I will do two 3 day workout in a row to make up some time.

I did weigh myself and I was down another pound. Not sure if its from fat or water loss from being sick so I didnt bf myself.

Still feeling sick and drained! Hoping tomorrow I will be able to train and get back into the swing of things.

Did not train on Thursday or today. Came down with a bug that knocked me out.

Hams and Calves:

Lying LC: 2 warms, 40/8 42/7,6 drop set
Stiff Leg Bar: 155/8 205/8 235/8,8
Single LC: 20/15, 25/10
Calf Raise: 90/17,15,14
Singles: 1 x to failure
BW: 3 sets to failure

Arms:

Great workout today and toasted the arms. Made gains from last week.

1 arm cable curl: 2 warm, 27/10,9
1 arm tri press: 2 warm, 25/11,10
Close bar curl: 70/10 90/8,7 drop set
Dips: bw/10 25/10,9 drop set
Alt Db Curl: 35/10,9
Bar Ext: 55/13 65/11

Side ab work: 5 sets each side.

10 sprints later in the day followed by some posing.

Back:

Strong back workout today, but was rushed due to figuring out my new high speed internet. Yes, I have had dail up all this time. Still trying to customize the darn thing, but its cool. And hoping to add training video's to BCBB!

As far as the workout, I did make gains from last week.

Lat pull under: 3 warms, 140/8,8 drop set
T bar rows: 2 warm, 160/8 170/8 135/10
Db Deads: 1 warm, 115/10,12
Lat Pull over: 100/12,11,10

Chest:

Nice workout today, felt rested.

Slight In Bar: 3 warms, 185/8 195/6,6 2 drops
Flat Db: 75/9,8 65/9,8
Dip: 3 sets to failure
In Db Press: Fast tempo 45/12,13,11
Upper ab work: 5 sets

Rest Day:

Will pose later today!

Check in: 153, dropped another pound, but didnt do BF, the batteries were dead!

Quads:

Toasted them today and was hyper focused.

Squat: 2 warms, 225/10 275/6 295/5 drops with 225/10 135/15
Leg Press: 315/15,15,16
Leg Ext ss with
straight leg lifts: 3 x

Delts:

Faster paced workout today and was good.

Side Lateral: up and downs 3 x
Db Delt Press: 65/10 75/7 65/9
Upright row: 1 warm, 85/8,9 (first time in a long time!)
Rear raise ss with front raise: 3 x

Hams and Calves:

Single Leg Curl: 2 warm, 35/10,9
Lying LC: 35/9,8 2 drops
Stiff Leg Bar: 1 warm, 205/10 225/9
Calf Raise: 110/16,14,12
Singles: 2 sets to failure, then 2 sets of doubles to failure

Nice workout and really focused ont the hammies!


Posing, did 20 plus minutes tonight.
Its about 12 plus weeks out from the show so time to get conditioned. I plan on doing 2 hopefully 3 times per week of posing.