Legs:

Back at it today and it felt great. Strength was relatively good, and fried the legs up. Plus my eating is in check. I plan to consume more carbs, and keep pro and fat the same.

Squat: 2 warms, 225/5 275/5,5,5
Hack squat: 1 warm, 185/8 225/7,6
Leg ext: 60/14,12
Leg curl: 1 warm, 40/8 42/7,6
Stiff bar: 1 warm, 185/8,8
Calf: 3 set of singles to failure, double to failure

Well be resting one more day, I have too much yard work to catch up on.

I will start a 3 day split on Wed, similiar to what I was doing. With this, more rest will be involved but at the same time the frequency will be picked up. I will stick with this until the New Year.

Well, the show is over and I have had some time to relax.

I am going to keep this short!
It was a good time and I was the most relaxed going into the show.
I place 7th out of 15 guys in the pro class. Now, I did reach my goals of being in the top half and looking better than I did last year. But the competitor in me felt, that I should have been in the top 5. Plenty of people also thought I should have been there too. So instead of getting pissed off, I now know I deserve to be on the pro stage and will improve my placing the next time. The plan is to compete again in 2009, for the fact of giving the body a break and to build a little more.

Pictures will be coming soon.

I plan on resuming training tomorrow with a 3 day split.

Thanks for everyones support

Upper body circuit.

4 rounds total.
Flat Fly
Db row
1 arm side lateral
1 arm cable curl
1 arm pressdown
ab crunch

Feeling a little tired but not that bad. A little flat today but that is to be expected.

Chest delt and tri depletion workout:

In db: 3 sets
Flat bar: 3 sets
Mid in fly: 2 sets
Push ups: 1 set
Stand db press: 3 sets
upright row: 3 sets
Tri pressdown: 3 sets
Db ext: 2 sets

20 min cardio at moderate intensity.

Posing every day for 15 min or so.

Feeling good this morning, but as the day goes on getting tired.

Back and bicep depletion:

3 sets of each for a good pump.

Lat pulldown wide
Db Bench row
Close grip pulldown
Pullover ss with
Db shrugs: 2x
In db curl
Cable curl
Con curl: 2 x

30 min on the bike.

Feeling tighter and full from yeaterdays higher carbs.
Now the idea is to tighten up more over the next couple of days and then fill out on friday leading into the show.

Leg depletion workout:

Did 3 sets of each for a pump and burn. Nothing heavy.

Leg Ext
Leg Curl
Leg Press
Stiff Leg Db
Split Squat
Calf raise

Bike HIIT: 15 sprints.

Rest Day from weight training:

Bike HIIT: 20 sprints

Will pose for at least 15 minutes later in the day.

Feeling good, little tired from the lower carb levels and slightly puffy from the excess soduim.

No weight training today.

Bike HIIT for 20 sprints.

Will pose for at least 15 minutes tonight.

Back and delts:

Last heavy workout and was able to get a great pump and burn.

Lat pull under: 6 sets
Db bench row: 3 sets
Lat pull wide: 3 sets
Db pullover: 2 sets
Push press: 5 sets
Side lateral ss
with Db upright rows: 3 sets

Bike HIIT: 15 sprints

Last heavy let workout!

Was tired going in but I nailed it.

Leg Ext: 4 sets
Front squat: 5 sets, drop set with leg press
Leg curl: 5 sets
Walk linge: 3 sets
Calf work: 6 sets
upper ab work: 5 sets

Will pose tonight.

Chest and arms:

Great workout today, period.

In bar press: 6 sets
Flat db press: 4 sets
slight in fly: 3 set
Bar curl ss
with dips: 3 sets
In db curl ss
with rope stand ext: 3 sets
Con curl: 2 sets

Bike HIIT: 15 sprint

Will pose tonight.

Back and delts:

Little tired going into the workout, but midway, felt great.

Pullups: 3x
Pulldowns: 3 sets
Bentover row: 5 sets
1 arm db rows: 2 set
Front raise bar ss
with seated side later: 4x
Db shrug: 4 sets
Bike HIIT: 10 sprints, 10 min cooldown.
I wanted to do more but the legs felt really heavy from yesterdays training.

Legs:

Still a little sick but the workout went well. Didnt keep track of the weight, but bang it out and went on feel.

Leg ExtL 4 sets
Leg Press: 5 sets
Leg Curl: 5 sets
Bar step lunge ss
with split squat: 2x
Calf work: 6 sets
Low ab work: 5 sets

Rest Day:

Took off from training due to still having a head cold. As the day progressed, feeling better so I do a HIIT session for 15 sprints.
I will pose tonight.

Check in: 146.5

Content with weight and look. One more week to push it.

Bike HIIT: 10 sprints, 10 min cooldown.


Later in the day.....
I thought I was suffering from alergies yesterday, but its a head cold. So far just in the nose and feeling beat. Most likely I will take off tomorrow to re group.
But I was able to do chest and triceps

Flat bar: 3 warms, 185/6 205/5,5 2 drops
In Db: 65/11,10,8 drop set
Dips ss with
push ups: 2 x
Tri pressdown: 1 warm, 55/10,9,7
Db Ext: 25/10,9 20/10
Faded at the end!

Delts:

Felt good going in today and finished with a strong hiit session.

Side later: 2 warms, 40/6 45/7,6 drop set
Db press: 1 warm, 75/8,7 drop set
Front raise cable: 1 warm, 32/10,9
Bar shrug ss
with rear delt raise: 3x
Bike HIIT: 15 sprints, added 10 min cool down.


Relaxed posing practice, 10 mins

Hams and Calves:

Great workout today. Really focused on the feel and squeeze.

Leg curl: 2 warms, 50/6,6 2 drop set
Stiff leg db: 1 warm,, 85/10,11,11
LC with ball: 3 sets to failure
Calf Raise: 2 warm to failure, 90 to failure 3x, burn out bw 2x

Will pose tonight.

Arms:

Good workout and energy.

In db curl: 2 warms, 45/6,6 drop set
Lying tri ext: 2 warms, 80/6,5 drop set
Cable curl: 1 warm, 55/10 57/9 drop set
Rope pressdown: 1 warm, 35/10 40/9 drop set
Con curl ss
with db kickback: 2 x
upper ab work: 5 sets
Bike HIIT: 15 sprints

Back:

Felt good to mix things up for the back. Great engery, but strength was down a tad. But I cant complain.

Pull ups: 10,8,8,6
Trap Bar deads (standing on plate) : 1 warm, 275/6 295/6,8 205/12
T bar rows: 1 warm, 135/9,10,9
Lat pullunder: 85/12,11
High Pulldown: 35/12 40/11

Chest:

Felt good just doing chest today. The energy was up and so was the pump. Strength going down slightly, but at this point, its not a concern.

Sligt In db press: 2 warm, 75/6 85/7,7,5 75/7
Flat bench: 2 warms, 165/9,8 drop set
Dips: 3 sets to failure
In PIP: 45/9 40/11
Bike HIIT: 15 sprints.

Will pose tonight for 10 plus minutes.

Quads:

With only a few leg workouts left, I really pushed it and nailed the workout.
Even though I am not my strongest, it felt great, period.

Leg Press: 2 warms, 495/10 540/8,9 360/13
Squat ATG: 1 warm, 225/5 255/5 275/5,6
Leg Ext: 1 warm, 65/11 drop set
Walk Lunge: 40/12,12
Low ab work: 6 sets

Check in 3 weeks:
BW: 146.5
BF: Hand held: 4.7

Will do the calipers tomorrow morning.

Bike HIIT: 15 sprints

Posing tonight.

Back and delts:

Lat pulldown: 3 warm, 130/8,9 drop set
Db Bench row: 65/10,9,9,8
Deads: 1 warm, 275/6 335/4,5 225 on plate/12
Upright row cable: 1 warm, 60/9 65/8 60/10
Side lateral ladder: 2 x
Upper ab: 6 sets

All in all a great workout and good energy!

Check in: I forgot!

Chest and arms:

Felt great today and it was a fantastic workout.

In db fly: 3 warms, 65/9,8,8
Flat bar: 1 warm, 165/8,9,7 drop set
Slight in db: 65/9,8 55/11
close bar curl ss
with tricep dips: 3 x
1 arm preacher curl ss
with 1 arm rope pressdown: 2 x
Bike HIIT: 12 sprints

Will pose later today.

Legs:

Felt good going in, but wrenched the low back a bit, so I changed the routine up.

Squat: 3 warms, 265/6 285/6 (back spasm)
Leg Curl: 2 warms, 50/6,6,5
Leg Press: 2 warms, 495/9,10 360/15
Step lunge ss
with leg ext: 2x
Calf work: 1 warm, singles 25/11,10,9 then bw to failure
Low ab work: 4 sets

Rest Day!

Bike HIIT: 15 sprints

Will pose tonight.

Delts:

Strong workout today and felt great. I am excited to hit the stage in less then four weeks, so I have less then 3 weeks of hitting it hard.

Db delt press: 2 warms, 65/6 75/8,6 55/11
Front raise db: 1 wzrm, 35/9,9
Seated side lateral: 1 warm, 35/8 25/12
Db shrug ss
with rear db raise: 3x
Side ab workou: 6 sets