Dave's Competition Blog

Back / Ham - 8/19

2010-08-19T12:45:00.001-07:00

Back / Ham - 8/19
Lat Pulldown – Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 8, 140/8, 8
DB Dead – 100/10, 110/10, 10, 10
Close Row – High – 130/12, 190/12, (200/12)
Good Morning – 95/12, 105/12, 12
Glute Ham Raise – 4 x fail
Cardio – 45 minutes

Weight 148 1/2

For working off of 3 ½ hours sleep – I had a surprising good workout. Everything felt pretty strong. Overall – I have certainly lost strength – but that is to be expected – but my workout this morning was pretty good. Lat Pulldown nice – actually pulling more weight than I weigh. T Bar good – was heavy. DB Dead actually felt pretty good. Close Row – nice stretch – felt great!! Good Morning was good as was Glute Ham Raise. Got 45 minutes of cardio in. Weight dropped significantly to 148 ½ so happy about that. Looking forward to carb loading next week!!! Feeling lean – things looked tight after the shower – but they always do (Is that sharing too much- HA) but get cool veins etc after a good hot shower.

Chest / Tri - 8/18

2010-08-18T15:26:00.001-07:00

Chest / Tri - 8/18

Slight Incline – bar/8, 115/8, 135/8, 155/8, 8 , 8
In DB – 45/10, 55/10, 70/10, (70/10)
Flat Fly (Pec Dec) – 100/12, 130/12, 12, 12
Uneven Pushups 2 x fail
Dips 4 x fail
Rope press – 140/12, 170/12, 12
Lying bar ext (skull crush) – 70/12, 12
Oblique
Cardio – 45 minutes

Weight 149
Good workout this morning – felt strong!! Busy day so keeping brief – good working, good range, weight is down a bit to 149. Felt that I looked pretty good after the workout. Got in cardio.

Quads / Calf - 8/17

2010-08-17T14:12:00.001-07:00

Quads / Calf - 8/17
Squat – bar/8, 135/8, 225/8, 265/8, 8,2 8
Leg Press – 270/10, 360/10, 540/10, [540/10]
Sissy, 25/20, 45/20, 45/20
Bar Lunge – 135/12, 12, 12
Donkey – 140/20, 220/20, 280/20, 300/20, 20
Cardio – 45 minutes
Weight – 150

Good workout – nothing too exciting though. Right now energy is fairly low – not too bad - but definitely feeling drained. Squat was good. Leg Press good as well – lowered weight on last set. Sissy good. Bar lunge – good. Donkey – good as well. So as you can see – overall workout was good. Got in my cardio as well. So last leg work out before final week. Current schedule has me with a leg work out on Monday which I think Is in line with what you normally prescribe for the last week. Weight is hanging out at around 150 – feeling pretty solid though. Bring it on!!

Shoulder / Bi - 8/16

2010-08-16T15:00:00.001-07:00

Shoulder / Bi - 8/16
Side Lat machine – 65/8, 65/8, 95/8, 8, 8
High IN DB Press – 40/10, 40/10, 60/10, 10
Cable Upright Row – 80/10, 130/10, 10, 10, 10
IN DB Curl – 20/6, 25/6, 35/6, 6, 6
Cable Curl – 70/10, 130/10, 10, 10
1 Arm Preacher – 30/10, 10
Upper / Lower Abs

1 HOUR Cardio
Weight - 150

Really good workout this morning. Things felt good – pretty strong. Side lat – nice – good and strong. High Incline – nice. Pretty solid – good range – fought for it. Upright row – good as well - still having issues with my one forearm which is hampering my strength but good overall. Incline DB – good – hampered by forearm. Curls good as was the preacher curl. Got in abs as well. Did 1 hour of cardio.
So last night we went out to dinner at Season’s 52. OUTSTANDING RESTARURANT. All entrees are 475 calories or less, nothing is fried etc. So it SEEMS like a fairly health conscious place to eat – and Cindy deserved to go out for our anniversary so we went. I planned 475 cals out of my day and thought I would be ok. Long story short – got an unexpected appetizer and little desert that I hadn’t expected. So took MORE calories out of my evening “snack” – basically didn’t have it and did an hour of cardio today. So hopefully I didn’t screw myself up too much. I know I shouldn’t have partaken in a bit of it – but hey – I’ve been very strict so we will see what happens.

8-14-2010 - 2 wks out 149 1/2

2010-08-14T10:28:00.000-07:00

Back / Ham - 8/13

2010-08-13T13:59:00.000-07:00

Back / Ham - 8/13
Lat Pulldown – Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 8, 140/8, 8
DB Dead – 100/10, 110/10, 10, 10
Close Row – High – 130/12, 190/12, 12
Good Morning – 95/12, 105/12, 12
Glute Ham Raise – 4 x fail
Cardio – 45 minutes
Weight 149 ¾

GREAT workout!! Lat Pulldown – heavy (as everything now seems to be!!) but good. T Bar – good as well – nice stretch. DB Dead – nice. Maxed out on the weights they had – only goes up to 110 now. Close Row – High – really good – great stretch. Good Morning – nice. Glute Ham Raise – very nice. Already starting to feel it in the back – love that!! Cardio was good.
Finally broke the 150 barrier. It’s funny when I started this – I thought it was all about EATING – now I know it is not!!

Chest / Tri - 8/12

2010-08-12T13:30:00.000-07:00

Chest / Tri - 8/12

Slight Incline – bar/8, 115/8, 135/8, 155/8, 8 , 8
In DB – 45/10, 55/10, 70/10, [65/10]
Flat Fly (Pec Dec) – 100,12, 175-drop/12, 130/12, 12
Uneven Pushups 2 x fail
Dips 4 x fail
Rope press – 140/12, 170/12, 12
Lying bar ext (skull crush) – 70/12, 12

Oblique

Cardio – 40 minutes

Weight 150

Great workout this morning!! Have come to terms that I am losing strength and now submit to the weight that I can do while maintaining a level of form and keep from hurting myself. Slight Incline – felt great – heavy but good. In DB – did have to lower the wieght a bit – but nice solid reps. Flat Fly – new machine – don’t like it – feels odd – weight is WAY off from the other one – but still do prefer the general feeling I get off the Pec Dec as compared to DB Flys – feel I can get a better squeeze. Uneven Pushups – nice – great pump. Dips good. Rope Press – love this one. Nice and solid. Lying bar ext solid. Used to lift a bit more – but this was good – full range – happy with it.

Finished up my abs with Obliques today. Nice and tight. Got 40 minutes of cardio in. Weight is constant at 150 so happy about that – think it can come down just a bit more – we’ll see – you let me know.

Quads / Calf - 8/11

2010-08-11T15:09:00.001-07:00

Quads / Calf - 8/11
Squat – bar/8, 135/8, 225/8, [265/8, 8, 8]
Leg Press – 270/10, 360/10, 540/10, 630/10
Sissy, 25/20, (45/20), 45/20
Bar Lunge – 135/12, 12, 12
Donkey – 140/20, 220/20, 280/20, 300/20, 20
Cardio – 45 minutes
Weight – 150

Good workout!! Feeling a bit sluggish – but not too bad – strength is definitely taking a downward direction – but not crazy. Just trying to stay smart and not do something stupid to injure myself. Squat – maxed at 265 – so down 10 lbs from last time – not a huge issue. Leg Press – good. They are switching things out at the gym and don’t currently have a Hack machine so switched to a press.
Sissy was good. Bar Lunge good as well. Donkey – well they now have a Donkey Calf machine and I LOVE IT!! It was great.
Did cardio for 45 minutes. Basically getting up earlier every morning and making sure I get 45 minutes of cardio in as well. Hey – do what needs to get done – need to shread up the legs.

Back / Ham – 8/10

2010-08-10T14:41:00.000-07:00

Back / Ham – 8/10
Wide Lat – 100/8, 120/8, 140/8, 165/8, 8, 8
Deads – 135/8, 225/8, 295/8, 8, 8
Bench Row – 45/10, 60/10, 10, 10
Seated Row – 105/12, 120/12, 125/12
Lying Leg Curl – 80/10, 115/10, 10, 10, 10
Single Leg Curl – 60/12, 85/12, 12
Lower Abs
40 Minutes Cardio
Weight 150 ¾

Pretty good workout this morning. Got up extra early – so a bit tired. Things felt fairly strong – no real movement in the amount of weight – but still a solid showing. Wide Lat good – lifting more than my body weight now – so yeah! Deads – solid – felt just great. Bench Row – good. Seated row – great squeeze. Lying Leg and Single Curl were really good – battling at the end to get em done – but really good. Got in about 40 minutes of cardio as well. So basically doing cardio every day but Sunday. Legs starting to shread up a bit. Weighing a bit less than last year – but think my conditioning is much better.

Shoulder / Bi - 8/8/2010 - 3 wks out

2010-08-08T16:03:00.000-07:00

Shoulder / Bi - 8/8/2010 - 3 wks out
Seated Bar Press – bar/12, 65/8, 85/8, 115/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 85/10
Front Raise – 15/12, 25/12, 12
ss Rear – 15/12, 25/12, 12
Bar Curl – bar/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 150/10, 150/10
Concentration Curl – 25/10, 30/10
Abs

Great workout this afternoon. Very busy day. Ran 40 minutes this morning, went white water rafting and then did my shoulder workout. Really good workout - nothing too exciting - didn't really change the weights. Also was supposed to do back - but by accident did shoulders - will do shoulders on Wednesday - traveling tomorrow. Things felt strong - good and solid - things felt spot on.

3 wks out 150 ish lbs

2010-08-07T13:54:00.000-07:00

3 wks out 15 ish lbs

Quads / Calf - 8/6/2010

2010-08-06T08:59:00.000-07:00

Quads / Calf - 8/6/2010
Leg Ext - 120/10, 140/10,235/10, 10
Front Squat – bar/8, 135/8, [205/8, 8, 8, 8, 8]
Sumo – 135/10, 265/10, 295/10, 10
Split Squat – 135/12, 12, 12
Calf Single – 90/20, 160/20, 20, 20, 20
Cardio - 45 Minutes

Great workout this morning. Things felt nice and strong. I did intentionally lower the front squats - I don't have my belt and still have a slight stitch in my side and didn't want to injure myself. So the 205 felt great. Sumo - awesome Split really good as well. Calf got a great burn.
Overall - my workouts have stayed on track. Everyone has been very accomodating in allowing me to go early in the morning and working around my schedule. Sunday we're going white water rafting and I need to figure out things for when I am going to work out - but we'll get it done. Very convenient that there is a Gold's so close.
Diet - continue to stay on track (or at least as much as possible). Think with my increased activity and cardio I should be ok - don't anticiapte losing any weight this week - but do think I should at least maintain and hopefully not gain.

Shoulders / Bi - 8/5

2010-08-05T08:48:00.000-07:00

Shoulders / Bi - 8/5

Seated Bar Press – bar/12, 65/8, 85/8, 115/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 85/10
Front Raise – 15/12, 25/12, 12
ss Rear – 15/12, 25/12, 12
Bar Curl – bar/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 150/10, 150/10
Concentration Curl – 25/10, 30/10
Cardio – 45 minutes

Good workout this morning. Everything felt pretty good and felt strong. No real change in weigth amounts. Seated Bar - did at the smith - so not sure of the exact weight - but think it was the same. Side Lat good. Front and Rear were both very good as well. Bar felt great - heavy but good. Concentration - did straight through - no rest.
Got in cardio - once again upped it a bit to ensure I compensate for any diet issues. Was kind of pleased this pretty big guy asked me why I was so lean. So first of all happy he said lean instead of skinny. But got talking - turns out he is an NGA promoter out here - pretty nice guy - very complementary and was impressed with how lean I had gotten - so I'll take that as a good thing.

Back and Ham - 8/4/2010

2010-08-04T07:27:00.000-07:00

Back and Ham - 8/4/2010
Lat Pulldown wide - 100/8, 120/8, 140/8, 160/8, 8, 8
Deads - 135/8, 225/8, 285/8, 295/8, 8
Bench Row - 45/10, 60/10, 10, 10, 10
Seated Row - 105/12, 120/12, 135/12
Lying Leg Curl - 80/10, 115/10, 10, 10, 10, 10
Single Leg Curl 60/12, 85/12, 12
Cardio 45 Minutes SS

Good workout - not great. Had trouble concentrating today. Didn't change any of the weights - feeling just a bit weaker this morning - nothing too bad - but feeling it a bit. Everything was fine - just not a GREAT workout.
Did do 45 minutes SS. Also - today is usually my higher carb day - but keeping it lower (unless you override) just because I don't have as much control over my diet this week (I am sure Donald Trump would have brought his own chef on vacation - HA) so just don't want to lose ground.

Chest and Tri

2010-08-03T07:13:00.000-07:00

Chest and Tri
In DB Press - 35/8, 45/8, 55/8, 70/8, 9, 10
Flat Bench - Smith - 1 warm - 4 working
Chest Dips 4 X fail
Rack Push Ups 2 x fail
Tri Press - 130/10, 190/10, 200/10, 10
DB Ext - 45/12, 85/12, 12
1 arm Over - 60/12, 12, 12
Cardio 45 Minutes
Upper Abs

Great workout this morning - weight was a bit difficult - don't know if it is because of the altitute or if I'm just tired. I didn't feel weak at all - just couldn't lift the weight. Surprisingly - not bumbed about it - but just dug in and cranked it out. Got an awesome pump - really concentrated on form and was actually very happy with things. Did 45 minutes cardio - just as I know I don't have the 100% conctrol over my diet this week - so trying to ensure that I compenstate for that.

Quads / Calf - 8/1/2010

2010-08-01T13:57:00.000-07:00

Quads / Calf - 8/1/2010
Leg Ext - 120/10, 140/10,(235/10), 10
Front Squat – bar/8, 135/8, 215/8, 8, 8, 8, 8
Sumo – 135/10, 265/10, (295/10, 10)
Split Squat – 135/12, 12, 12
Calf Single – 90/20, 160/20, 20, 20, 20
Cardio - 20 cycles HIIT

Good workout. Leg Ext was awesome - nice, strong. Front Squat. Had to use Smith machine - so weights were a bit off - did an extra working set. Sumo - NICE. Split Squat - nice - solid - good - stong. Calf - nice - burned baby!
Cardio - did my 20 cycles of HIIT. Don't like doing cardio on leg day - but hey - gotta do it!!

4 Wks out from OCB Battle for the Belt 150 3/4 lbs of fury - HA

2010-07-31T08:10:00.000-07:00

4 Wks out from OCB Battle for the Belt 150 3/4 lbs of fury - HA

Shoulders / Bi - 7/26

2010-07-30T14:10:00.000-07:00

Back and Ham - 7/29

2010-07-29T04:48:00.000-07:00

Lat Pulldown wide - 100/8, 120/8, 140/8, 160/8, 8, 8
Deads - 135/8, 225/8, 285/8, 295/8, 8
Bench Row - 45/10, 60/10, 10, 10, 10
Seated Row - 105/12, 120/12, 135/12
Lying Leg Curl - 80/10, 115/10, 10, 10, 10, 10
Single Leg Curl 60/12, 85/12, 12
Lower and Oblique

Well up at the crack of 4:15 again this morning to make sure I got the workout in. once up not a big deal but that alram does suck!! Felt pretty good today. Lat Pulldown - nice. Deads - just Awesome. May up next time - not sure. Don't want to f myself up right now. Bench Row good. Seated Row - excellent stretch. Lying and Single leg curls both good. Got in my abs as well. Feeling pretty srong. Did go through a phase of just feeling like shit - but think I have re-calibrated a bit. Still not my strongest by a long shot - but feeling good for where I am

Chest/Tri – 7/28

2010-07-28T16:10:00.001-07:00

Chest/Tri – 7/28

IN DB Press – 35/8, 45/8, 55/8, 75/8, 8, 8
Flat Bench – 135/10, 155/10, 10, 9-1
Chest Dips – 4 x fail
Rack Push Ups – 2 x fail
Tri Press – 130/10, 190/10, (200/10, 10)
DB Ext – 45/8, 85/8, 8
1 Arm (over) – 60/12, 12
Cardio – 30+ minutes
Weight 150 ¾
BOO YAAAAA!!! Great workout this morning. Things felt awesome. Some heavy – but that ok. IN DB – nice – solid – good range. Flat Bench – good. Definitely losing strength here – but that’s ok – solid sets – good range. Chest Dips – got a nice pump. Push Ups – nice and slow – really good. Tri press – finished off the rack - TAKE THAT!! Nice though – good and strong. DB Ext good as well. 1 Arm Under – ok – due to my arm being a bit f’ed – I did more of a single arm press down. Just can’t do it at all as an Under.
Cardio – got 33 minutes in – nice pace. Good!

Weight is hanging at 150 ¾ so happy about that. Overall feeling good. Someone asked me today “Could you be any more vascular?” so I took that as a good sign. OK – so going to re-arrange some of my carbs a bit. Tomorrow is my traditional reload day – but going to defer that Saturday as I plan on having a piece of Elizabeth’s BDay cake and don’t want to kill my diet for the day – so saving things up a bit for my indulgence. I have no problem giving up deserts, treats what have you – but there is an emotional tie to bday cake - a rite of passage so to speak. Mine is on the 16th and I have no problem deferring it until after the competition – however – kids are a different story.

Quads / Calf - 7/27/2010

2010-07-27T05:06:00.000-07:00

Quads / Calf - 7/27/2010
Leg Ext - 120/10, 140/10, 220/10, (235/10)
Front Squat – bar/8, 135/8, 185/8, [215/8, 8, 8, 8]
Sumo – 135/10, 265/10, (295/10, 10)
Split Squat – 135/12, 12, 12
Calf Single – 90/20, 140/20, (160/20, 20, 20)
Upper Abs
Good workout today. Feeling a bit stronger today than yesterday (good thing!!) Was able to up Leg Ext just a bit - good form though. Front Squat - nice. I had lowered it a bit from last time as a whole from 225 to 215. Nice and solid though today. Good form - challenging - but really good. Sumo - was able to up 10 lbs on the last two ses. Split Squat - wasn't paying attention and did lunges instead - oh well. Calf Single - Was able to up that a bit as well - so overall a pretty good workout.

Shoulders / Bi - 7/26

2010-07-26T16:10:00.001-07:00

Shoulders / Bi - 7/26

Seated Bar Press – bar/12, 65/8, 85/8, 115/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 85/10
Front Raise – 15/12, 25/12, 12
ss Rear – 15/12, 25/12, 12
Bar Curl – bar/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 120/10, (150/10)
Concentration Curl – 25/10, 30/10
Weight – 150 ¾
Cardio – 30 minutes

Really good workout this morning. Seated Bar press felt good – challenging – but solid. Side Lat – did on machine to help out right elbow. Front Raise – hurt like a b’iach. So changed my grip just slighly and that helped out a lot. Really need to get my elbow / forearm taken care of. Wasn’t paying full attention and did bent over instead or Rear Bench – don’t think it is that big a deal though – HA. Bar Curl – nice. Solid. Rope curl was good as well. Misread the numbers (I need to to have more coffee in the morning I guess) for Rope Curl and did 150 instead of 130. I wondered why I would make such a jump and 150 seemed a bit heavy. But I got it done – and I will actually be upping the weight going forward – HA. Concentration curl – very nice. Did it full through though – no break between sets. Good pump!!
Was good over the weekend – luckily our hosts are on P90X program so are on board with a stricter diet. So it made things easier. Did keep my weight at 150 ¾. Said I wouldn’t freak about that – but do still monitor it.

33 more days – bring it!!

Back / Ham 7/23

2010-07-22T18:10:00.000-07:00

Back / Ham 7/23
Lat Pulldown – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 90/8, 140/8, 8
DB Deads – 100/10, 110/10, 10, 10
Close Row H – 130/12, 12, 12
Good Morning – 95/12, (115/12, 12)
Glute Ham Raise – 4 x fail
Lower and Obliques

Weight 150 ¾
Good workout – not great but good. Lat Pulldown nice. T Bar – did side by side with the beast and put him in his place – HA. DB Deads – good. New weight set at the gym and maxed out on the 110s. Did the Close Row as a single. Good Mornings – nice – was able to up so that is cool. Glute Ham – nice as well. Actually ended up doing the wrong rotation – but hey – back is back so no harm no foul.
Weight – ok – well weight seems to (as far as the scale is concerned) have come down to 150 ¾.
As a whole – feeling tight. There are certainly times in the day where I feel / look VERY lean and vascular and others where I am looking flat. Still trying to figure out the trigger and timing. Being cognizant of the food / vein interaction – haven’t gotten it set yet though. Looking a bit lacking in my chest on anything with my arms up – seeing a bit of the underlying bone structure – so not thrilled with that. Think I have about another pound or two (maybe) to lose to just be rock solid – want to bring out my leg leanness a bit more. It was certainly lacking last year.

I have (as you hopefully can see) attached progress pics as well.

Chest and Tri 7/22

2010-07-22T04:49:00.000-07:00

Chest and Tri 7/22
In DB Press - 35/8, 45/8, 55/8, 75/8, 8, 8
Precore Flat Bench - 90/10, 110/10, 110/10, 90/10
Chest Dips 4 x fail
Rack Push Ups 2 x fail
Tri Press - 130/10, 190/10, 10, 10
DB Ext - 45/12, 85/12, 12
1 Arm Under - 40/12, 45/12
Cardio - 20 cycles HIIT
Weight - not going to say

Up at the crack of 4am again this morning to get to the gym. Great workout though - really ripped through it. IN DB felt awesome. Did the Precore machine for Flat Bench - holy crums - everyone had noted it is "heavier" and from my numbers - that certainly is true. But a great machine - really forces a wide stretch - love it!! Chest Dips - got a great pump. Rack Push Ups - fantastic - really forced out the last reps. Tri Pree - good - strong. DB Ext - same. 1 Arm under - did with no rest back and forth to increase the intensity. Nice.
Weight - up again 2 lbs so I think something is off - so we will see what I come in at tomorrow. Yes - last night I went out to eat - but certainly not 2 additional lbs of food. I was actually very good. Did have a bit of sushi - but had "saved" my carbs from a few days to do so and didn't go nuts at all. Had terriaki chicken with dry steamed veggies - so not sure what happened. Not freaking or anything. I do think the change up did my soul and actually my body good. I think it needed the slight change.

Shoulder / Bi - 7/20

2010-07-20T04:52:00.000-07:00

Shoulder / Bi - 7/20
DB Press – 40/8, 40/8, 50/8, 60/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 10
Rear Delt – 20/12, 25/12, 12
SS Upright Row – 70/12, 80/12, 12
Curl 20/6, 25/6, 35/6, 6, 6
Close Curl – 65/10, 85/10, 10
1 Arm Cable – 30/10, 40/10
Cardio – 30 minutes
Weight 152
Got up at the crack of 4 am to get to the gym this morning. Good workout. No real change in weights from last time. Good overall workout. Weight is actually back down to 152 - so happy about that.

Back / Ham - 7/19

2010-07-19T15:56:00.001-07:00

Back / Ham - 7/19
Pullups 4 x fail
Bent Over Row – 65/8, 85/8, 135/8, 8, 8
Rope Pulldown – 100/8, 135/8, 150/8, 8
St Arm Pulldown – 100/12, 150/12, 12
Stiff Leg Dead – 135/12, 225/12, 275/12, 12
DB Leg Curl – 50/12, 50/12, 60/12, 12, 12
30 Minutes Steady State
Weight 152 ¾ - what the F?
OK so good workout overall. Felt fairly energized. Weights were a bit heavy though – but still good. Pullups felt great. Really pounded them out – great range and tempo. Bent over row – good as well. Rope and Straight Arm good – although a bit heavy. Stiff leg Dead good. I do think I need to lower the weight on this – my form sucks (or so I think) Don’t think I am getting the range I should. DB Leg Curl nice range. Got in 30 minutes cardio -300+ calories (or so the machine says – who really knows).
Was a bit disappointed in my weight – I don’t honestly remember going crazy or anything over the past few days – so not exactly sure why there is a weight gain. However here it is so – I just need to deal with it and get it back down. Time to really clamp down on it!! Now is not the time to mess this up!!

Chest / Tri – 7/16 - Routine "C"

2010-07-16T13:50:00.001-07:00

Chest / Tri – 7/16 - Routine "C"
Flat DB Press – 45/8, 45/8, 75/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/8-1-1, 155/9-1
In Fly – 40/12, 40/12
Close Press – 95/10, 95/10, 115/10, 10, 10
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 40/12, 50/12

Cardio 30 minutes – 15 cycles HIIT
Weight – didn’t weight today as I went after lunch.

BOO YAAA. Awesome workout this afternoon. I think my strongest time is after an early lunch – makes sense. However just ripped through it – felt good and strong – weights were taxing – but felt GREAT!!! Flat DB – full solid range – nice and slow. Slight IN DB – same. Flat Bar – Great. I did do a bit of rest – pause – but still very happy. In Fly – uber strong. Close Press – popped in a 3rd working set no problem. Rev pressdown – was able to up the weight a bit – no problem and also did this as a non-resting set. So went back and forth between arms with no additional rest between the sets. Same with the 1 Arm Rope Press – which I like very much.
Got a GREAT pump throughout today. Don’t know if it was because I had a bit more food (aka carbs) in me or if it was because of a better / fuller range – but it was a great workout. Got in my HIIT for the week – felt awesome. Just a great workout.

Question – I’m on workout “C” – do I just go back and start rotation through A again?

Day 1 – Quads / Calf - 7/15

2010-07-15T13:38:00.001-07:00

Day 1 – Quads / Calf - 7/15

Leg Press – 180/10, 270/10, 360/10, 540/10, 10, 10, 10
Squat – 135/8, 225/8, 275/8, 8, 8
Leg Extension – 150/10, 225/10, 225/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, (170/30, 30, 30)

Oblique
Weight 152
Good workout. Leg Press was good. Squat good – feeling heavy but good. Think I did a little strain to my back – nothing major at all – just a little tweak that should go away fairly quickly. Leg Extensions nice – new machine and much more comfortable to do. Got some cool striations doing this. Walking lunge was good and solid. Nice and slow. Calf raises – was actually able to up it a bit. Really burned – love it!
Weight is hovering at 152 so not going down any more for about 2 wks.

Shoulder / Bi - 7/14

2010-07-14T16:25:00.000-07:00

Shoulder / Bi - 7/14
DB Press – 40/8, 40/8, 50/8, 60/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 10
Rear Delt – 20/12, 25/12, 12
SS Upright Row – 70/12, 80/12, 12
Curl 20/6, 25/6, 35/6, 6, 6
Close Curl – 65/10, 85/10, 10
1 Arm Cable – 30/10, 40/10
Cardio – 30 minutes
Weight 152

Good overall workout. They are changing the machines out – so that is kind of exciting – but need to re-adjust to the new weights. Elbow – what can I tell you – still hurts – oh well.
OK – well continue to work on form / range at the “sacrifice” of weight. DB Press – really good – lowered to 60 (65’s were missing) but think it was good as I really got in good range. Side lat good – needed to re-adjust as it was a new machine and the weights were “off”. Rear Delt and Upright Row was really nice combination.
Curl – weight is lower than I would like – however elbow / forearm just not allowing me to up the weight. Close Curl – good. 1 Arm Cable good. Didn’t rest between sets to up the intensity.

Got in 30 minutes cardio as well.

Weight is still at 152

Back / Ham - 7/13 - 6 1/2 wks out

2010-07-13T14:05:00.001-07:00

Back / Ham - 7/13 - 6 1/2 wks out
Pullups 4 x fail
Bent Over Row – 65/8, 85/8, 135/8, 8, 8
Rope Pulldown – 100/8, 135/8, (150/8, 8)
St Arm Pulldown – 100/12, 150/12, 12
Stiff Leg Dead – 135/12, 225/12, 275/12, 12
DB Leg Curl – 50/12, 50/12, 75/12, 60/12, 12
Upper and Lower abs

Weight - ?? Someone stole the scale!!!

Good workout this morning. I tried to reset myself. Things have been feeling heavy a bit – so I think I am FINALLY starting to listen to my body and adjust as necessary – maybe not – but we’re trying. I tried to refocus on form and range of motion. Squeezing instead of lifting. Full range, pauses, slow motion. I know I know – that is what I should always be doing – but I am getting better.
Pullups – did fewer – but they were full range with a bit of a hang at the bottom. Bent Over Row – good weight – slow and squeezed at the top. Rope Pull – was actually able to up – but did concentrate on the squeeze. St Arm Pulldown – should have lowered just a bit – but overall good. Stiff Leg Dead. Good – think I probably should lower to get a better range of motion. DB Leg – good. Ended up lowering as I didn’t have someone to help me set it up. But it did allow for a better range.
So continuing to “battle” between weight and range of motion – starting to lean again towards range of motion and form. I know this is a simple concept that form triumphs over weight – but it is sometimes hard to keep that in focus as you always want to up the weight and max out. |

Did a GIANT set for upper and lower abs today to increase the intensity – seemed to work – felt taxed. Did two upper then two lower – then a bit of rest – three times through.

Chest is actually hurting from yesterday – awesome!!

Chest / Tri – 7/12

2010-07-12T14:32:00.001-07:00

Chest / Tri – 7/12
Flat DB – 45/8, 55/8, 60/8, 75/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135/10, 155/10, 155/8, Drop
In Fly - 40/12, 12
Close Press = 95/10, 95/10, 115/10, 115/7, Drop
Rev Pressodwn – 40/12, 50/12, 40/12, 12 – NO REST
1 Arm Rope Press – 40/12, 12
Cardio – 30 Minutes
Weight 152
OK – not exactly sure how to categorize this workout. It was good – but I wasn’t strong – yet I really maxed out on things. I also took today to re-evaluate and reset things. I did purposefully lower the weight on a few things – but re-emphasized, form and range of motion. I do certainly feel a bit weaker – that’s ok – giving it what I have.

Flat DB – good. Excellent range of motion – slowed it down – really stretched. Slight In DB – same. Really stretched it and concentrated on the squeeze as compared to the lifting. Flat Bar. Good. Needed a spot – lost it on the 3rd set at rep 8. Well – I am benching over my bodyweight so I guess that is good – HA.
In Fly – nice and slow – controlled – really good.

Close Press. Ate the Barbell on the 4th set – just lost all strength and couldn’t move it – threw in a drop set at the end.
Rev Pressdown – lowered the weight on the last two sets – however basically went back and forth between arms with no rest. Got a pretty good pump and certainly upped the intensity. Did the same thing on the 1 Arm Rope Press.
So not my strongest workout – however feel I am not starting to get comfortable in modifications to my workout to try to change it so that it still works and is affective.
Happy with my weight – was pretty strict – but did have a treat here and there – however activity was also a lot higher – so guess it burned off. At a solid 152 – however – waiting to see your judgment on Wednesday.

Quads / Calf 7/9

2010-07-09T08:15:00.000-07:00

Quads / Calf 7/9
Leg Press – 180/10, 270/10, 360/10, 540/10, 10, 10, 10
Squat – 135/8, 225/8, 275/8, 8, 8
Leg Extension – 150/10, 220/10, 220/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, 30, 30, 30

Good workout this morning. Didn't up the weight any from last time - but still a good workout. Tried to work on range a bit - to ensure full engagement. Also did the Leg press feet close together to work on outer sweep a bit.

OK - so I guess the first step in recovery is admittance - "
HI - my name is Dave - and yes I had a donut this morning. I didn't mean to but it just happened - its been 20 wks since my last donut - but I waited 20 minutes for them for my family and was starving"

OK - so I feel better now. Have stayed on the course otherwise - but feel off the wagon just a bit.

Think I can make it up

Shoulder & Bi 7/8

2010-07-08T06:23:00.000-07:00

Shoulder & Bi 7/8
DB Press – 40/8, 40/8, 50/8, [65/8, 8, 8]
Machine Side – 56/10, 65/10, 95/10, 10, 10
Seated Rear Delt – (20/12, 25/12), 25/12
SS Upright Row – 70/12, 80/12, 12
Hammer – 20/6, 25/6, 35/6, 6, 6
Close curl 65/10, 85/10, 10/10
1 arm cable curl – (30/12), 30/12

Good workout. Did lower the DB Press a bit. Good though. Subed in Machine Side Raise. Seated Rear Dealt and Upright row were good. Elbow really killing me. Hammer - KILLED. Elbow freakin' killing. So just lowered the weight a bit and worked through it. Close curl and 1 arm cable were good. Did ice Elbow / Forearm. Will need to take a bit of time off after the competition to rest the elbow. Taking a bunch of advil and Omegas and trying to rest it as much as possible - but it just need a full rest I think.

Will get a run in later in the day.

Back / Ham

2010-07-07T10:49:00.000-07:00

Back / Ham
Pullups – 4 x fail
Bent over Row – 65/8, 85/8, 135/8, 8, 8
Rope Pulldown – 100/12, 135/12, (140/12, 12)
St Arm Pulldown – 140/12, (150/12, 12)
Stiff Leg Deads – 135/12, 225/12, 275/12, 275/7 – 5
DB Leg Curl – 50/10, 50/10, 75/10, 10, 10
15 cycles HIIT
Good workout. Had to get up extra early (4:45) so I could get it all in before we went out for the day's activities. I think I am going to crash now.
Good overall. Pullups - great. Rope Pulldown - really good - was able to up a bit. Stiff Leg Deads - ok - think I may need to lower the weight as my form is going to hell on them and don't want to hurt myself. Subed in Lying Leg Curl for DB
Sticking to my diet as best I can. Getting hard.
7 more wks - WANT THE WIN!!

Chest / Tri - 7/6 - Routine "C" - 7 1/2 wks

2010-07-06T06:02:00.000-07:00

Chest / Tri - 7/6 - Routine "C" - 7 1/2 wks
Flat DB Press – 45/8, 45/8, 90/8, [75/8, 8, 8]
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/10, 8-2
In Fly – 50/12, (50/12)
Close Press – 95/10, 05/10, 115/10, 115/8-2, Drop
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 50/12, (50/12)
Lower Abs

Overall a pretty good workout. A bit disappointed in Flat DB - had to lower - just couldn't to the 85s. Slight incline was good. Incline Flys were good as well. Close Press nice - good and strong. Rev Pressdown - good. 1 Arm Rope Press nice as well. Good workout. Didn't take my Jacked - think that actually really does work.

Have stuck to my diet pretty well.

Day 1 – Quads / Calf 7/5 - 7 1/2wks out

2010-07-05T10:43:00.000-07:00

Day 1 – Quads / Calf 7/5 - 7 1/2wks out

Leg Press – 180/10, 270/10, 360/10, 540/10, 10, 10, 10
Squat – 135/8, 225/8, 275/8, 8, 8
Leg Extension – 150/10, 220/10, 220/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, 30, 30, 30
Upper Abs

Great workout this morning. Went to OBX Sports Club - really nice - well worth the
"little" commute to it - only about 15 minutes away - but nice.

Overall a very good workout. Press felt nice. Squat good - very challenging this morning - lots of internal monolog for motovation - HA. But got it done. It was hard - no mirror where the squat rack was - so always new a mirror helped - but it REALLY helps. Didn't dig he Leg extension machine. Subbed in just lunges for walking - as there wasn't the space. Calf felt really good.

Have been pretty strict with the diet - which is hard with all the goodies that are around. Also additional activity is helping I am sure.

Right elbow is still hurting like sh*t. Will have to see someone for it most certainly - but now - for better or worse - just trying to limit its use and battling through it.

8 Weeks out

2010-07-03T08:30:00.001-07:00

Weight 152 1/2
Waist - 28 7/8

Shoulder & Bi 7/2

2010-07-02T13:04:00.001-07:00

Shoulder & Bi 7/2
DB Press – 40/8, 40/8, 50/8, 70/8, 8, 8
Machine Side – 56/10, 65/10, 95/10, 10, 10
Seated Rear Delt – 15/12, 20/12, 25/12
SS Upright Row – 70/12, 80/12, 12
Hammer – 20/6, 25/6, 35/6, 6, 6
Close curl 65/10, 85/10, 10/10
1 arm cable curl – 20/12, 30/12
Cardio – 30 minutes 15 HIIT

Weight 152 ¼

Good workout. My right elbow was feeling ok – but once I put weight on it – WOAH. So I subbed out cable raises for the Machine raise. Also lowered the weight on Hammer and close curl as it just was aggravating the heck out of it. But actually as a whole – think it was a pretty good workout – oddly enough. Nothing too exciting but a good solid effort. Got in my cardio as well. Did a bit of HIIT today

Back is sore a bit from yesterday – that good solid “sore” – calfs are still sore as well – HA Love when they get worked!!. Funny I have all sorts of veins in my left calf – not so much in the right. Guess I’ll present my left calf.
Took and posted progress pics yesterday – I don’t know if I don’t photo well or what – but not completely happy with what I see in the pics as compared to the mirror – but they say the camera doesn’t lie. We’ll see what happens and will just keep plugging away as best we can!!

Back and Ham – 7/1 – 8 wks out & progress pics

2010-07-01T15:45:00.000-07:00

Back and Ham – 7/1 – 8 wks out

Pullups – 4 x fail
Bent over Row – 65/8, 85/8, 115/8, 135/8, 8
Rope Pulldown – 100/12, 135/12, 12, 12
St Arm Pulldown – 140/12, 145/12, 12
Stiff Leg Deads – 135/12, 225/12, 275/12, 275/7 – 5
DB Leg Curl – 50/10, 50/10, 75/10, 10, 10
Obliques
Weight 152 ¼

Overall a pretty good workout. Have updated my diet to include MORE macros – thank you very much.
Pullups – felt great – love em. Bent Over Row – did lower the weight from last time – just didn’t have the strength for 155 to do properly. Form over weight!! Rope Pulldown – good. St Arm Pulldown – nice – really feel them in the lats. Stiff Leg Deads – heavy – but good. Threw in an extra set. DB Leg Curl. Not my favorite exercise – but if it works – hey I’m a fan.
Weight is up just a bit – regular ebb and flow – but still good. Feeling pretty solid. Last night looked pretty cut – not huge – but definitely cut. Calves are KILLING me from the other day - COOL

Chest / Tri - 6/30 - Routine "C" - 8 1/2 wks

2010-06-30T14:34:00.000-07:00

Chest / Tri - 6/30 - Routine "C" - 8 1/2 wks
Flat DB Press – 45/8, 45/8, 90/8, 85/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/10, 10
In Fly – 50/12, 40/12
Close Press – 95/10, 05/10, 115/10, 115/8-2, Drop
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 50/12, 40/12

Cardio 30 minutes
Weight 151 ½
GREAT workout this morning. Felt pretty strong. I think at my lower weight the Jack3d really takes effect. I just hope it doesn’t get my appetite going – so far it doesn’t seem to. Overall just a solid workout – Flat DB Press – good – 85’s at the top – so fairly happy about that. Slight In Good – max at 70’s. Flat Bar – good – only maxed at 155 – and that was a bit of a struggle. Wish it was higher – but the fact that I maxed out is always a good sign – I think. In Fly – good. Close Press – solid. 115 really taxed me. Rev Pressdown – good. The 50 aggravated my right arm a bit so need to be careful. 1 Arm Rope felt good – a bit odd – have never done this exercise. I think I like it. Was pretty happy with the workout – it was fun – I was “beating” these two bigger guys (friends of mine) in the DB Press. They are definitely bigger than me and certainly in good shape – but was using higher weights. Just a nice little mental boost – they’re always bustin my chops and telling me I am trying to hang onto my youth – which I guess I am. HA.

Got my cardio in as well.

Haven’t really reworked my diet based on the new macros – just mentally have them in there for the errant “snack” or extra little bite here and there. Does make a bit of a difference though. If nothing else – I’m not as neurotic. Yeah Joe – I know it is hard to believe – but I am a bit neurotic.
I have been concerned a bit – not too much that my weights have been dropping a bit. Have kept strength fairly well – but it is most certainly curtailing a bit as I lose body weight. Is it anything to be concerned about – or is it all just part of the deal in contest prep?
‘Rss and quads are a bit sore from yesterday – love that!!

Day 1 – Quads / Calf 6/29 – 8 1/2wks out

2010-06-29T14:00:00.001-07:00

Day 1 – Quads / Calf 6/29 – 8 1/2wks out

Leg Press – 180/10, 270/10, 360/10, 540/10, 10, 10, 10
Squat – 135/8, 225/8, 275/8, 8, 8
Leg Extension – 150/10, 220/10, 220/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, 30, 30, 30

Upper and Lower abs
Weight 152 ¼

Pretty good workout. Energy level was good. Much better than yesterday. Leg Press – felt really good. Know my overall weight on this exercise has gone down a bit – but that is ok. It felt good and maxed out on it. Squat – really good – great range of motion – ‘rss on the floor. Leg extension – good. Seeing some pretty cool striations while doing this one. Walking lunge – kill me – but feel great. Definitely feels like it is working me. Calf – BURNED. Oh my gosh burned like heck – grow baby grow.

Got abs in as well.
Tomorrow is chest.

Day 4 - Shoulder / Bi - 6-22

2010-06-28T15:03:00.001-07:00

Day 4 - Shoulder / Bi - 6-22
Side Lateral (Machine) – 65/8, 65/8, 95/8, 8, 8
High IN DB – 40/10, 40/10, 75/10, 60/10, 60/10
Cable Upright Row – 80/10, 80/10, (130/10, 130/10), 130/10
In DB Curl – 20/6, 25/6, 40/6, 35/6, 35/6
Cable Curl – 70/10, 130/10, 10, 10
1 Arm Preacher 30/12, 12
Cardio – 30 minutes
Weight 151 1/2

Cardio 30 minutes
Good workout – tired as hell. Lost power AGAIN last night – and was up every hour so I wouldn’t oversleep. Well I didn’t – but now I am beat!!
Good workout though – not too significant a move in any weights – but did push em around. Side Lats (machine) really good. High IN DB good. Cable Upright Row – nice. In DB Curl good. Cable Curl nice and 1 Arm Preacher – solid. Got some cardio in today.
Weight is at 151 ½ - so I am now at the same weight that I competed at last year – with 9 wks to go. Feeling lean – just hope I’m not losing too much weight. Still no striations in my glutes – we’ll see. Start my new workout rotation “C” tomorrow.

Day 3- Back and Ham - 6/25

2010-06-25T13:56:00.001-07:00

Day 3- Back and Ham - 6/25
Lat Pulldown Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 90/8, 140/8, 8, 8
DB Deads – 100/10, 115/10, 125/10, 10
Close Row High – 130/12, 190/12, 12
Good Morning – 95/12, 105/12, 105/12
Glute Ham Raise – 4 x fail
30 minutes cardio 15 cycles HIIT
Weight 152 ½

Good workout this morning. A bit out of it. Got hit by the storm yesterday. Power is out – so limited food options. I just made a whole bunch of meals – hope they don’t spoil. My diet is a bit off as of yesterday and today as I can’t eat what I normally do as it is locked up in the freezer. Actually had a grilled hamburger last night – it was SOOO good. Did extra cardio today. Weight is down a bit so not going crazy. Yesterday was all sorts of hungry. Think the Jacked revs up my appetite.
Good workout this morning. Lat pulldown good. T Bar good as well. Had forgotten to do DB Deads for a few rounds – but did them today and felt great. Close Row high was really good as well. Good mornings – well good. Glute Ham – really concentrated on Hams – felt great. Did some additional cardio this morning as well just to make sure I stay ahead of any diet issues that I may incur today.
OK - so 9 wks out and feeling pretty good. Near my contest weight from last year and feeling confident that I can “do this” must more so this time around. Feel I have made some good gains here and there – always want more – but I feel like I put in a good solid 16 months of work. We will see how the final package comes together. Have been a bit less neurotic this time around – which I think is good. Can’t stop living just because I am doing this. Mom (yea – Mom is still important even at 40) noted that my face was looking really thin. So am certainly losing the weight. Once I start looking like death – I’m almost ready. HA

Day 2 - Chest / Tri - 6/24

2010-06-25T13:54:00.000-07:00

Day 2 - Chest / Tri - 6/24
Slight Incline – 54/8, 55/8, 65/8, 85/8, 8, 8
In DB – 54/10, 45/10, 75/9, 10
Flat Fly (Pec Deck) – 100/12, (175/12, 175/12), 175/12
Uneven Pushups – 2 x fail

Dips – 4 x fail
Rope Press – 140/12, 170/12, 170/12, drop
Lying Bar Ext – 70/12, 12
20 minutes cardio
Weight – 153
Good workout – not fantastic but good. Was feeling a bit weak. Had to move it from early am to about 11am this morning due to some work conflicts – but got it in. Think my meal timing was a bit off and didn’t have enough gas in the tank. Good overall workout though. Eating lunch now – and feel I can eat a whole horse!!!
Slight Incline – good. Last two sets had some partial reps in them. Not intentional to be sure – but happened none the less. In DB good. Dropped one rep in the 3rd set – just didn’t have it. Flat Fly – did peck deck machine – was able to up it and it felt awesome. Great range – great squeeze – concentrated on the pec and not moving the weight. Uneven pushups – got a great pump after they were done. Dips – didn’t get a ton in – but I fought for them and had great range. Arms were big time pumped. Rope Press – great. Threw in a drop set. Lying bar ext nice as well.
Weight is within 1 lb of my contest weight last year and I still have 9 wks to go. Definitely feel that I am harder and leaner than last year – sure as heck better be. Don’t want to come in lighter and in worse condition – that would suck. Think things as a whole are going well. Going to treat myself to beef tonight instead of chicken. Threw in a bit of extra cardio just to make up for it – but think I should be ok. I need a break from chicken. As a whole I have been a bit looser with my diet this time around. Think since I have been prepping for a longer time – it is ok. Not doing anything crazy – but being a bit more accommodating. No beer or alcohol – I could really go for a good cold beer. Two sips would probably put me on my ‘rss though. I am literally a light weight – HA. Keeping other treats to a minimum as well – but trying to be uber careful most of the time so that I can have a treat here and there.

Day 1 - Quads / Calf - 6/23

2010-06-23T14:23:00.001-07:00

Day 1 - Quads / Calf - 6/23
Squat – bar/20, 135/10, 225/8, 275/8, 8, 8, 8
Hack – 90/10, 90/10, 180/10, 10
Sissy – 25/20, 35/20, 45/20, 20
Bar Lunge – 135/12, 12, 12
Donkey 5 x 20
Oblique

Good workout this morning. Nothing too exciting. Energy was a bit low and was feeling a bit “creeky”. But got it all done. No real change in weights this week – which I guess as long as it isn’t going down too much I’m doing ok. Squats felt better as the sets went on. Felt strongest on the last two sets. Hack felt good. Sissy good. Bar lunge was hard – but got it taken care of. I had to use my montra of “WIN IT TODAY – WIN IT HERE” to get through those – does seem to work. Donkey – good.
Overall a good workout. Time to bring it!!! Tomorrow is chest.
Had thought I would come in a few lbs heavier than last year – but I guess not. Think I will actually be coming in a bit lighter – but hopefully more conditioned.

Day 4 - Shoulder / Bi - 6-22

2010-06-22T12:43:00.001-07:00

Day 4 - Shoulder / Bi - 6-22
Side Lateral (Machine) – 65/8, 65/8, (95/8, 8, 8)
High IN DB – 40/10, 40/10, 75/10, 60/10, 60/10
Cable Upright Row – 80/10, 80/10, 120/10, 120/10, (130/10)
In DB Curl – 20/6, 25/6, 40/6, 35/6, 35/6
Cable Curl – 70/10, (130/10, 10, 10)
1 Arm Preacher 30/12, 12
Cardio – 30 minutes
Weight 152 ¼

Very nice workout this morning. Still having issues with my one elbow – but continue try to let it rest. Side Lats – was able to up a bit. High In DB felt pretty good as did Cable Upright Row. In DB Curl felt really good. Cable Curls were strong. Was able to up 10 lbs!! Threw in a 3rd set for the Preacher curls just to hit the arms a bit harder.
Got 30 minutes of elliptical in. Weight has continued to come down – not at 152 ¼ which is pretty much what I competed at last year. Feel fairly energetic (when I get enough sleep). Overall feeling good. Veins are poppin all over the place – cool.

Day 3- Back and Ham - 6/21

2010-06-21T14:42:00.001-07:00

Day 3- Back and Ham - 6/21
Lat Pulldown Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 90/8, 140/8, 8, 8
Close Row High – 130/12, 190/12, 12
Good Morning – 95/12, (105/12), 105/12
Glute Ham Raise – 4 x fail
Upper and Lower Abs
Weight 154
Great workout this morning. Felt fairly energized. Didn’t make any substantial gains on anything. Did up the Good Morning a bit. Lat Pulldown felt good. T Bar as well – although it felt heavier than normal. Close Row High – felt great – I like this one. Good Morning was good. Glute Ham also good. Need to use the bar a bit less though.
Got in abs today – had hoped for cardio - but I will just do that tomorrow. Weight is fairly steady at 154. Overall feeling pretty good. Have fairly good definition – still hoping for it in my glutes – but we’ll see if that comes.

Overall feeling good, feeling fairly strong, feeling lean. Veins poppin’ out all over the place on a fairly consistent basis. Getting some cool veins on my abs. I’m not going to be big – but I’ll sure as heck be pretty conditioned. Still think my general shape isn’t as much of a V as I would like – but there isn’t too much more that can come off. A few more lbs – but that is it.

10 wks to go - June 19

2010-06-19T06:32:00.000-07:00

Think I am on the right track

Weight ysterday was 153 1/2
Waist this morning was 28 15/16

So from 2 wks ago I am down 2.75 lbs and 3/4 of an inch on my waist.

Went running today as well. Felt good - a neighboor said I was getting too skinny. I said I was lean - not skinny. Oh well.

Day 2 - Chest / Tri - 6/18

2010-06-18T13:53:00.001-07:00

Day 2 - Chest / Tri - 6/18
Slight Incline – 54/8, 55/8, 65/8, 85/8, 8, 8
In DB – 54/10, 45/10, 75/10, 10
Flat Fly (Pec Deck) – 100/12, 160/12, 160/12, (175/12)
Uneven Pushups – 2 x fail

Dips – 4 x fail
Rope Press – 140/12, 170/12, 170/12, drop
Lying Bar Ext – 70/12, 12
Obliques
Weight – 153 ½

BOOOOO YAAAAAA. Awesome workout. I think the Jacked really helps. Looking forward to trying the Beyond Nutrition version. I think I am “stimulant resistant” a bit as I drink so much coffee – but it does seem to make a difference. I just can’t take it every day as the affects become less noticeable. Anyway. Great workout. Everything felt strong. Slight Incline – great. In DB – strong. Flat Fly – was able to actually up the weight and the form still was really good. Nice and slow and great squeeze. Uneven Pushups. First set – just kept going and going and going. Dips good. Slow and low. Rope Press – threw in a drop set as well. Bar Extension nice and strong.
Got in obliques and also threw in a bit of cardio – ended up taking to the Beast – ended up chewing and burning the fat at the same time - HA.
Best of all weight is down to 153 ½ - yeah!! Feeling lean. May need to actually get a SMALL pair of trunks – HA. We’ll see – think that is still maybe a stretch. Just an awesome workout though.
Practicing my posing – that really is tough!! Mike D had suggested some things he was doing to took the advice and have been doing it every night – hitting every pose, each side for a solid minute with no rest in-between. Think it beats cardio!! Do need to get my routine together – like I said – working on it – but it isn’t quite coming together yet. Getting psyched for the competition. Think I am more excited about competing and hanging out with people I know more than the actual competition itself – looking forward to the comradery of the day. Not to sound self indulgent (but I guess it is to a degree) – being in contest prep during the summer is great when I am up at the pool. I think when people heard that I compete – it is taken with a grain of salt – but now that they have seen me up at the pool – they have changed their opinion a bit. Makes up for skipping sweets for 6 months I guess.

Day 1 - Quads / Calf - 6/17

2010-06-17T13:03:00.001-07:00

Day 1 - Quads / Calf - 6/17
Squat – bar/20, 135/10, 225/8, (275/8, 8, 8, 8)
Hack – 90/10, 90/10, 180/10, 10
Sissy – 90/10, 90/10, 180/10, 10
Bar Lunge – 135/12, 12, 12
Donkey 5 x 20
Weight 154 ½

Really good workout. Squats good. I was running out of gas a bit – but still good range and good weight. Hack – nice. Sissy – good. Bar Lunge really nice. Donkey good. Good solid workout. Mantra today was “You win today” – cheesy but got me motivated.
Have started to be a bit more conscious with the water intake. So upping that a bit from my normal consumption. Nothing too exciting just a good solid workout.

Day 4 - Shoulder / Bi - 6-10

2010-06-16T15:12:00.000-07:00

Day 4 - Shoulder / Bi - 6-10
Side Lateral (Machine) – 65/8, 65/8, (90/8, 8, 8)
High IN DB – 40/10, 40/10, 75/10, 60/10, 60/10
Cable Upright Row – 80/10, 80/10, (130/10, 10, 10)
In DB Curl – 20/6, 25/6, 40/6, 35/6, 35/6
Cable Curl – 70/10, 120/10, 10, 10
1 Arm Preacher 30/12, 12
Weight 154 ¼

Good workout this morning. Things felt pretty strong. Side Lat – still doing on a machine for my elbow’s comfort. High In DB felt great. Cable Upright was good – did up it a bit. In DB Curl felt really good. Actually accidently skipped cable curl – but did an extra set of Preacher. Don’t know why I skilled Cable curls – guess I am getting old and forgetful. Overall a good strong workout!!

OK – so done bitchin’ about the diet (yes I know you are glad) – I think I am in a pretty good place weight wise and as long as I am strict with myself – any “family” deviations will be within acceptable measures. Can’t be too crazy with this – but now resolute to not be a nervous creep. Overall though – feeling pretty good. Need to up my practicing of posing. I think I really want to do 3 classes – but know that is very taxing – so want to increase my stamina and see what happens. Was happy that at class – I wasn’t sweating much at all so that makes me thing that I am in at least ok condition.

Day 3- Back and Ham - 6/15

2010-06-15T13:36:00.001-07:00

Day 3- Back and Ham - 6/15
Lat Pulldown Palm Up – 105/8, 120/8, 135/8, [150/8, 8, 8]
T Bar Row – 90/8, 90/8, 140/8, 8, 8
Close Row High – 130/12, 190/12, 12
Good Morning – 95/12, 95/12, (105/12)
Glute Ham Raise – 4 x fail
35 minutes cardio
Weight 154 ½
Really good workout. Working on 2 ½ hours sleep (not sure why I couldn’t fall asleep – but I couldn’t) but actually very energized this morning. Did take some Jacked just to help – and think it did. Did read back over my last Back workout and got a crummy sleep the last time as well. Maybe I have a mental block with doing back. Lat Pulldown – great. I had lowered a bit from last time – but good pull, good range. T Bar Row – nice and solid. Close Row High – felt great – excellent stretch. Good mornings – was able to up a bit – and range of motion was better than last time. Glute Ham Raise was awesome.
Got in about 35 minutes of cardio – they are redoing all the equipment and used a cross between an elliptical and a stair climber. Cranked up the resistance and sweated my ‘rss off. It was great!! Really good cardio. Per the scale - lost a bit of weight down to 154 ½ – so happy about that. Not sure how accurate it is.

Have been freaking about some upcoming meals – but trying not to. So trying to cut things out here and there so I don’t cause any issues at the meals – even though it is (to me) – it just isn’t worth the aggravation. I’ll just eat as carefully as I can, cut out other things here and there and do extra cardio. If people only knew what I was doing with my “workarounds” – maybe they would be a bit more accommodating too. No one is being mean or anything – its just kind of a pain. My mom is having pot roast in my honor for father’s day. She knows I can’t eat something like that but is making it anyway. I can bring my own stuff – but then it defeats the purpose of her cooking – isn’t worth the “hard feelings”. I love her and I know she has good intentions – but its things like that that drive me crazy at this point in the prep. I do have to say – my sister-in-laws are both very supportive of my diet and asked what they can bring for me when we go away – which is really nice of them. I promise – this is the end of my venting – it is what it is and I just need to suck it up and deal.

Did have a beast spotting this morning – he does crack me up.

Day 2 - Chest / Tri - 6/14

2010-06-14T14:55:00.000-07:00

Day 2 - Chest / Tri - 6/14
Slight Incline – 54/8, 55/8, 65/8, 85/8, 8, 8
In DB – 54/10, 45/10, 75/10, [70/ 10]
Flat Fly (Pec Deck) – 100/12, (160/12, 12, 12)
Uneven Pushups – 2 x fail

Dips – 4 x fail
Rope Press – 140/12, [170/12], 170/12
Lying Bar Ext – 70/12, 12
Upper and Lower abs
Weight – 155 ¾

Although I was having some trouble with some of the weights – I think it was a really great workout!! Slight Incline – the range wasn’t fantastic – may lower next time. In DB – actually did lower it a bit – but good range. Flat Fly (Pec Dec) actually raised it a bit to 160. Felt awesome – also got some really cool striations etc. Uneven Pushups – good. Dips good as well. Nice, low and slow. Rope Press – good – did lower it a bit but felt good and had good range. Lying Bar was good as well. So a good solid workout.
Weight didn’t come down quite as much as I would have liked over the weekend – but will get it there. Hoping I can come in a few lbs heavier but better condition – nothing crazy – but would like some forward progress.
Really enjoyed class yesterday – great meeting and seeing people. Think I am a bit ahead from where I was last year – most certainly AWAYS room for improvement – think that is obvious – but I think my conditioning is pretty good – still want to add size – that will come. But for what I have – think it is coming in as best as it can (or so I hope). Need to practice the posing – have seen firsthand that it can make you or break you.

Day 1 - Quads / Calf - 6/11

2010-06-11T13:41:00.001-07:00

Day 1 - Quads / Calf - 6/11
Squat – bar/20, 135/10, 225/8, (275/8, 8, 8, 8)
Hack – 90/10, 90/10, 180/10, 10
Sissy – 90/10, 90/10, 180/10, 10
Bar Lunge – 135/12, 12, 12
Donkey 5 x 20
Weight 156

Good workout. Nothing crazy different. Was able to up Squat – so now doing 275. Still good form – will keep here next time to ensure it is solid. ‘rss to the floor so happy about that. Hack squat – nothing too exciting. Same with Sissy. Tired by the time I got to Bar Lunge. It was good too – nice and slow – deep lunges – this really kills me. Not a hugely exciting workout – but good and solid – tired by the end of it. My elbow is still killing me though. Trying to not use it and let it rest – moving weights with my left hand etc. So hopefully two days off will help.

Weight is right round 156 – so lost about ½ a lbs this wk.

CIO took me out to lunch today for a job well done – can’t turn down an invite to the boss. Tried to order as best I could to stay strict to my diet. Oddly enough I did order the chicken – it was AWESOME. Subbed out potatoes with veggies – unfortunately they ended up buttering them. Hopefully not too much damage – will just cut things out here and there for the rest of the day to try and keep the calories in line. This is why I don’t go out – you can’t control things the way you want to even when you try. Do look forward to the flexibility once the competition is over. It is all worth it most certainly – I don’t want butter – I WANT TO WIN – but it does make things a bit of a juggling act.

11 wks out!!

Day 4 - Shoulder / Bi - 6-10

2010-06-10T12:35:00.001-07:00

Day 4 - Shoulder / Bi - 6-10
Side Lateral (Machine) – 65/8, 65/8, 85/8, 85/8, 90/8
High IN DB – 40/10, 40/10, 75/10, 60/10, 60/10
Cable Upright Row – 80/10, 80/10, 120/10, 10, 10
In DB Curl – 20/6, 25/6, 40/6, 35/6, 35/6
Cable Curl – 70/10, 120/10, 10, 10
1 Arm Preacher 30/12, 12
Weight 156 ¼

Good overall workout. Once again didn’t sleep well – but we’ll get over that.
Weights were good as a whole – some exercises I have come down in weight. I think mostly as my elbow is not 100%. It did affect me in High IN press and In DB Curl – so here we go. Side Lateral – moved to a machine so as not to aggravate my elbow. High IN DB good – but did lower it substantially from last time. Good solid sets though. Cable Upright Row – felt good – pretty solid. In DB Curl – did lower a bit as my right arm is just not 100% and don’t want to further aggravate. 1 Arm preacher curl – good weight – however could probably have done more less my elbow.

Little bit of a rant:
So starting to think about when we go away in July to the shore – I’m getting a bit of grief about the fact that I am bringing my own food. Ok – what the hell is everyone else doing – that’s right – brining their own food – so why are people giving me crap? We can’t eat this – because so and so doesn’t like that – we can’t eat the other thing because so and so doesn’t like that either. OK – but when I can’t eat something because I am be very strict – I catch crap – give me a break. So at end of the day – I’m brining my own food – people can complain. I’m not forcing them to eat what I eat – so why should you care what I eat? There are 10 people – so what is the real difference in cooking for 10 or 9? Plus don’t you think I would rather have burgers, ribs, pizza, BBQ – all the cool stuff everyone else is having? PLUS – PLUS – I’m the guy that makes pancakes (Mickey Mouse pancakes) for everyone else – but do I eat them – NO – why – because I can’t – but do you see me saying NO PANCAKES – no – I suck it up to make everyone else happy.
It just annoys me when people complain about something that really – ultimately doesn’t affect them. I guess it’s not too bad – people aren’t being mean or anything – I just don’t understand how they can’t at least respect (if they don’t get) what I am doing. I have been WAY looser this year as compared to last time to help in the family peace – but now I have to really buckle down and people need to respect that. I think I’m done now – HA.

Day 3- Back and Ham - 6/9

2010-06-09T14:42:00.001-07:00

Day 3- Back and Ham - 6/9
Lat Pulldown Palm Up – 105/8, 120/8, 135/8, 170/8, 150/8, 8
T Bar Row – 90/8, 90/8, 140/8, 8, 8
Close Row High – 130/12, 190/12, 12
Good Morning – 95/12, 12, 12
Glute Ham Raise – 3 x fail
Lower and Oblique
Weight 155 ½
Really great workout.
OK – I am working on 4 hours sleep – crappy night sleeping last night – tons of things going on at work – all good – but just freakin’ me out a bit. First time I haven’t been able to sleep because of work in a very long time. Anyway.
Lat Pulldown – good. Did lower a bit so I could better concentrate on squeezing as compared to moving the weight. T Bar – good – heavy – but good. Close Row High – really like this – it was on a double pulley stack so even 190 didn’t seem all that heavy. But good though. Good Morning – haven’t done this is a very long time – but really liked it. Glute Ham Raise – one of my favorites – was really good as well. Think I am using the pole a bit less so concentrating more on the hamstring (which I guess is what I should be doing).
So overall a good, taxing but well done workout. Elbow still hurting a bit – not as much – but still there. So tomorrow going to use a machine for Side Raises to just take the strain off the elbow a bit.
Weight continues to go down – so VERY happy about that. Had all sorts of crazy veins in my legs today after taking a quick sauna. Love that. To me, the veins in the legs is really a sign that things are starting to work.

Day 2 - Chest / Tri - 6/8 and progress pictures

2010-06-08T13:56:00.000-07:00

Day 2 - Chest / Tri - 6/8 and progress pictures
Slight Incline – 54/8, 55/8, 65/8, 85/8, 8, 8
In DB – 54/10, 45/10, 75/10, 10
Flat Fly (Pec Deck) – 100/12, 150/12, 150/12, 160/12
Uneven Pushups – 2 x fail

Dips – 4 x fail
Rope Press – 140/12, 190/12, 170/12
Lying Bar Ext – 70/12, 12
Weight – 156

Cardio 25 minutes
Really good workout this morning – felt very strong. Think my tendonitis is starting to calm down. Poppin’ Omega and Aleve on a fairly regular basis to keep it at bay currently. Seems to be working. Slight incline – did DB instead of bar – but felt really great. Good range and strong. In DB – nice – strong – good range. Flat Fly – love this – great stretch – concentrated on squeezing with chest as compared to moving the weight. Uneven Pushups – love. Really got a good pump going. Dips – not a huge number – but did them fairly slow and ensured that I went way down – so taxed me pretty well. Rope Press – really like rope press – going to lower just a bit next time to get a better range of motion. Bar Ext – same thing.
Overall just a good workout.

‘Rss is killing me from legs yesterday – love that!! Love that “good” sore. Not so much that you can’t walk – but sore enough that you know you taxed yourself. Starting to think things are coming together. I think I am ahead of the game from last year – still lots of work needed though.

Finally had the courage to put on the trunks and take some pictures – Just a bit on the white side. HA

11 ½ wks from OCB Mid-Atlantic
156 lbs
YES I KNOW - posing classes needed

Day 1 - Quads / Calf - 6/7

2010-06-07T14:54:00.001-07:00

Day 1 - Quads / Calf - 6/7
Squat – bar/20, 135/10, 225/8, 265/8, 8, 8, 8
Hack – 90/10, 90/10, 180/10, 10
Sissy – 90/10, 90/10, 180/10, 10
Bar Lunge – 135/12, 12, 12
Donkey 5 x 20
Upper Abs
Weight 155 ¾
Really good workout this morning. Had thought that the 265 was going to be too heavy – but it felt great. Don’t think that squats is what is aggravating my leg (oddly enough). Will up next time. Good range though – totally in the basement. Hack – good – can maybe up a bit next time as well. Sissy – fine – nothing too exciting. Bar Lunge – killed me. I think these might be what is aggravating me a bit. Not 100% sure – but will keep an eye on them. Donkey – ok – since I’m not using any weight – just try to slow down and squeeze on these.

Weight is down a bit more so happy about that. Need to shred!
Did have a bit of Birthday Cake (It was my son’s birthday – so I had to). It was a small piece – so didn’t go crazy and had cut out a few things here and there over the course of the day so I could have it – without being too detrimental to my diet. OK – a few things.
1 – Cake is good. There are few things in life that taste as good as birthday cake.
2 – Sometimes you have to indulge a bit.
3 – being on a diet makes the “forbidden” foods taste all that much better. You really savor and appreciate them so much more. It makes them a real treat!! I think it did my soul good.
Although my son did scold me when I had it – “I thought you were on a diet dad?!?” He is a real hard ‘rss. It’s great to have that support from him. I know he doesn’t fully understand it – but I think he is putting together the pieces of hard work, commitment, delayed gratification and reward. That is part of the reason I am doing this – I want them to see that you need to push yourself and be better – you don’t have to win but you have to try and give it your all. I do also get all sorts of reactions from great support and admiration to jokes etc. (usually by people who could use a little exercise themselves). I want them to see that you do what you want and screw whatever anyone else thinks.

12 wks to go

2010-06-06T08:12:00.000-07:00

156 1/4 lbs
29 3/4 waist
Waist measurement is always fun. Trying to suck it in - but not too much - hold the tape tight - but not too tight. HA
Vascularity definately showing and fairly constant on arms - need to get it in on my quads. Getting it on my calfs - but it hasn't traveled up yet.

Starting to get hungry a bit more here and there. The ALL IN 1 pancakes are my salvation on the weekend.

Day 4 - Shoulder / Bi – 6/4

2010-06-04T12:22:00.001-07:00

Day 4 - Shoulder / Bi – 6/4
Seated Bar Press – bar/8, 65/8, 85/8, 115/8, 8, 8
Seated Side Lat – 15/10, 25/10, 10, 10
Front Raise – 15/12, 25/12, 12, 12
Rear Bench Row – 15/12, 25/12, 12
Bar Curl – 45/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 120/10, (130/10)
Con Curl –25/12, 30/12
obliques
Weight 156 ½

Good workout this morning – ripped through it. Bar Press good – a bit lighter so would be able to up a bit next time. Side Lat - ended up using the machine as my tendonitis was flaring up. Front and Rear were good – front hurt a bit due to the tendonitis as well but got it done. Rear didn’t hurt so much – guess due to the angle. Like I said – getting older sucks. Need to up the anti-inflammatory and try to rest it well this weekend.
Curls were good – veins poppin. Really like the concentration curls. Felt I was looking pretty good this morning – not fantastic – but going in the right direction. Sometimes I feel skinny – sometimes I feel lean – funny. 12 wks – bring it!

Day 3 - Back / Ham – 6/3

2010-06-03T12:31:00.001-07:00

Day 3 - Back / Ham – 6/3
Lat Pulldown Wide – 105/8, 120/8, 135/8, 165/8, 8, 8
Wide Pullups – 4 x fail
Bench Row – 45/10, 60/10, 10, 10
Seated Row – 105/12, 120/12, (135/12)
Lying Leg Curl – 80/10, 110/10, 140/10, 10, 10
Single Leg Curl 60/12, 75/12, (85/12)
15 cycles HIIT

Weight 156 1/2

Pretty good workout today. Felt fairly strong. Lat Pulldown Wide was good. No real change. I did sub in Wide Pullups for Deads as I have been having a pain in my lower left abdomen and it has gone from being a nuisance to a bit more cronic and don’t want to aggravate it with lifting heavy with Deads or Squats until I see the Dr and rule out a hernia. It sucks getting older. HA! A few years ago I would have just worked through it – so now I don’t know if I am smarter or more timid – maybe both. HA. But anyway put in Pullups until I see the Dr. tomorrow. Bench Row was good. Seated Row felt nice – was able to up the last set. Leg curls were also good – challenging but good.
Got in my 15 cycles of HIIT in as well – so my cardio is done for the week. I don’t like doing it back to back – but sometimes that is what happens. Tomorrow is shoulders and Bi – hope to have a good one!! Then shaving this weekend – I always feel like a plucked chicken after shaving. It is amazing now how my vascularity changes based on where I am in eating. Still trying to see exactly what / how long it takes to affect me – but definitely see better vascularity after specific food combinations. Chest is a bit sore from yesterday so that is cool. Happy with the weight loss – not sure what the end goal weight is – guess it is more up to the mirror – but assume not much more than 4 – 5 lbs – there won’t be much left of me - HA.

Chest - Tri – 6/2/2010

2010-06-02T15:43:00.001-07:00

Chest - Tri – 6/2/2010
In DB Press – 35/10, 45/10, 55/10, 85/8, 8, 8
Flat Bar – 135/10, 160/10, 165/10, 10
Chest Dip - 4 x Fail
Rack Push Ups - 2 x Fail
Tri Press – 100/10, 130/10, 190/10, 10, drop
DB Ext -45/12, 85/12, 12
1 Arm Under – 40/12, 45/12
30 minutes cardio

Weight 156 3/4

Pretty good workout. Not as strong as last time –but still pretty good. In DB good – solid. Flat Bar – good. However did end up having to do a bit rest pause on the last few reps. OK with that – know I am maxing out then. Wish it was a bit stronger – but it is what it is. Chest Dips – know it wasn’t as many as previous – but once again was max. Rack Push Ups – same thing. Not as many – but certainly max. Tri Pushdown – good. Love this exercise. DB Extension good – great range of motion. 1 Arm under good as well. I do have a bit of tendonitis in my right elbow currently. Taking Advil to help resolve that a bit. Body is getting old – but working through the aches and pains – HA.
Definition coming in a bit more every day. Abs coming in nicely – still a way to go – but working towards it.

OK Joe – you have 12 wks to get me shredded – you tell me to do it I will.

Day 1A - Quads - Calf - 5/26

2010-06-01T12:39:00.000-07:00

Day 1A - Quads - Calf - 5/26

Leg Ext – 120/10, 150/10, 220/10, 10
Front Squat – Bar/20, 135/12, 175/10, 205/8, (220/8, 8, 8, 8)
Sumo 135/10, 265/10, 285/10, 10
Split Squat 135/12, 12, 12
Calf Single 90/20, 140/20, 20, 20, 20
Weight 157 ¼

Lower Abs

Very good workout overall. Nothing too exciting – but a good solid workout. Leg Extension nice. Squeezed at the top – nice striations. Was able to up the Front Squats to 220 – so happy about that. Just 5 lbs – but I’ll take it. Nice and solid – ‘rss in the basement. Once again a pretty wide stance – but all the way down. Love coming back up – makes me feel like I’ve “beaten” the weight. Felt just great. Sumo good. Think I need to work on my form a bit though. Concentrating on bending at the knees as compared to the waist – noticed that I was doing that a bit here and there. Split Squat – pretty whipped by the time I got to them – but did well – good range. Calf Single – BURNED. Need to slow down and lower the weight – always go too fast on that.

Was away this weekend but pretty strict to the diet – plus had A LOT more activity. Unfortunately feeling a bit stagnant right now with the weight. Know the weight will start moving again – but it is hovering at 157 – 158 for the moment. Was hoping it would have gone down to 156 ½ at lease. Going to be uber strict and see if that will move it. Know I need to get super ripped if I’m going to do well in August.

Day 4 - Shoulder / Bi - 5/31

2010-05-31T07:02:00.000-07:00

Day 4 - Shoulder / Bi - 5/31
Seated Bar Press – bar/8, 65/8, 85/8, 115/8, 8, 8
Seated Side Lat – 15/10, 25/10, 10, 10
Front Raise – 15/12, 25/12, 12, 12
Rear Bench Row – 15/12, 25/12, 12
Bar Curl – 45/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 120/10, 120/10
Con Curl – (25/12, 30/12)
Upper Abs
Weight 157

Good overall workout - things felt pretty good. Upped Concentration Curl

Day 3 - Back / Ham - 5/28

2010-05-28T13:48:00.001-07:00

Day 3 - Back / Ham - 5/28
Lat Pulldown Wide – 105/8, 120/8, 135/8, 165/8, 8, 8
Deads - 135/8, 225/8, (295/8, 8, 8)
Bench Row – 45/10, 60/10, 10, 10
Seated Row – 105/12, 120/12, 125/12
Lying Leg Curl – 80/10, 110/10, 140/10, 10, 10
Single Leg Curl 60/12, (75/12, 80/12)
Oblique

Weight 157 1/4

Great workout!! Felt strong. Lat Pulldown –good. Deads – upped it baby!! 295. Still not a crazy weight – but feeling stronger. Definitely used straps. Know I am supposed to ease off on using them – but wouldn’t be able to hold on at all otherwise. I’m still trying to increase my hand strength – but most certainly using these as well. But hey 295. Bench Row good. Seated Row good and strong as well. Digging the Leg Curls.

Finished up with Obliques. Overall a really nice workout. Haven’t been hungry today at all. Usually hungry – maybe since I had a bit more post workout it is satiating me. Looking forward to the weekend. Took progress pictures yesterday – definitely seeing improvements – would certainly like more – but it’s a long journey. Still need to do more work on my back most definitely (as well as most other places) HA. Did get a complement – someone said that I must have wrestled in High School / College. I took it as a complement at least. Since college was 18 years ago.

13 Wks out

2010-05-27T17:52:00.001-07:00

13 Wks out
157 1/4 lbs

Chest - Tri - 5/27/2010

2010-05-27T12:29:00.001-07:00

Chest - Tri - 5/27/2010
In DB Press – 35/10, 45/10, 55/10, 85/8, 8, 8
Flat Bar – 135/10, (160/10, 165/10, 10)
Chest Dip - 4 x Fail
Rack Push Ups - 2 x Fail
Tri Press – 100/10, 130/10, 190/10, 10, drop
DB Ext -45/12, 85/12, 12
1 Arm Under – 40/12, 45/12
15 cycles HIIT

Weight 157 ½

BOOOO YAAAAA!! Great workout this morning – really strong. Love when a chest workout is really good!!!! In DB Press – nice and strong – good range on 85’s – not too shabby. Flat Bar – felt really strong for being in cut mode. 165 was great. Know it isn’t a BR or anything close – but felt really good and strong. May up next time around. Chest Dip nice – shortened up the rest time so didn’t crank as many out – but got a good pump. Rack Push Ups felt really good – nice, slow and good range of motion – face on the floor. Tri Press – whole rack baby!! Nice and strong. Good range. DB Ext good. Need to improve range of motion just a bit. 1 Arm Under felt very good – may be able to up next time. Did take my Jacked – think it may be helping out.

Cardio was good – got 15 cycles in no problem. Overall just a great workout!! Love it when a chest workout comes together – hope it is sore tomorrow. My legs are a bit sore today – so yeah!! Continuing to see more definition. Funny how cutting makes you look bigger – yeah – yeah – I know you have said that in the past – HA.

Day 1A - Quads - Calf - 5/26

2010-05-26T15:14:00.001-07:00

Day 1A - Quads - Calf - 5/26

Leg Ext – 120/10, 150/10, 220/10, 10
Front Squat – Bar/20, 135/12, 175/10, 205/8, 215/8, 8, 8, 8
Sumo 135/10, 265/10, 285/10, 10
Split Squat 135/12, 12, 12
Calf Single 90/20, 140/20, 20, 20, 20
Weight 157 1/4

Good workout this morning. Leg Ext – nothing too exciting but good. Front Squat was great. Will up to 220 next time. Love Front Squats. Bum was in the basement. Take a fairly wide stance – but able to go ALL the way down. Sumo – may up as well. Very good. Split squat nice and strong. Calf Raises – really burned.

A bit tired today (what else is new). I need to just have a few days where I can just sleep in and do nothing for a while. I really think I am sleep deprived. HA.
Overall a pretty good workout this morning. Veins poppin out all over in my calves – nice – BOOO YAA. Veins staying fairly consistent in my forearms during the course of the day. Guess I am losing that superfluous fat.
Weight is down to 157 1/4 so that is cool. Not feeling super hungry so guess I am getting used to it. Going to make some All-In-1 Muffins for this weekend. They will be good as they travel well and have a high amount of protein – so can sub out some of my more perishable proteins like cottage cheese. So really trying to stay tight on the diet.

Day 4 - Shoulder / Bi - 5/19

2010-05-25T13:01:00.001-07:00

Day 3 - Back / Ham - 5/18

2010-05-24T15:07:00.001-07:00

Day 3 - Back / Ham - 5/18
Lat Pulldown Wide – 105/8, 120/8, 135/8, 165/8, 8, 8
Deads - 135/8, 225/8, 285/8, 8, 8
Bench Row – 45/10, 60/10, 10, 10
Seated Row – 105/12, (120/12, 125/12)
Lying Leg Curl – 80/10, 110/10, 140/10, 10, 10
Single Leg Curl 60/12, 65/12, 12
Upper and Lower Abs

Weight 158

Really good workout this morning. Was actually fairly energetic. Lat Pulldown – good. Deads was really good – will actually up next time which is pretty cool. Felt great. I think (THINK) my form on Deads has actually improved fairly well. They are just feeling a bit more “natural” and is just feeling “right” so hopefully it is. Bench Row solid. Had to drop to 60’s as the 65’s were MIA. Seated Row was good - upped and may up again next time – nice and solid though. Lying Leg Curl and Single Leg Curls were both good as well. Overall a pretty good workout. Got lower and upper abs in as well.

Weight is 158 so continuing to move in the right direction.

Feeling a bit more skinny than lean at the moment – feeling I am not holding the muscle that I want to – but know that is just a mental thing and will get over it. Concentrating on what I CAN improve in the next 14 wks and going from there. Not being negative – just evaluating. So as I was telling the Beast this morning – my goal is to be “the shredded little freak” HA. Will play to my strength. Beast has said he’ll come to the competition – pretty cool. Have officially moved into my “small” pants - HA. Wife is getting a bit annoyed at the restrictions of the diet. Not really sure why. It really isn’t affecting her. A bit when it comes to dinner – but really – would it be so bad for them to eat what I eat?

14 wks to go

2010-05-22T14:00:00.001-07:00

OK - 14 wks to go
weight is 159 (as of yesterday)
waist is 29 7/8. So have broken the 30 barrier!

Chest - Tri - 5/17/2010

2010-05-21T14:19:00.001-07:00

Chest - Tri - 5/17/2010
In DB Press – 35/10, 45/10, 55/10, 85/8, 85/8, (85/8)
Flat Bar – 135/10, 155/10, 155/10, (160/10)
Chest Dip - 4 x Fail
Rack Push Ups - 2 x Fail
Tri Press – 100/10, 130/10, 190/10, 10, drop
DB Ext -45/12, 85/12, 12
1 Arm Under – (40/12, 45/12)
Lower Abs / Oblique

Weight 159 ½

AWESOME (feels good to write that) AWESOME workout this morning!!! Felt good and strong. Was able to up things here and there – felt solid the whole time. In DB Press – great!! Solid, good range – was able to up last set to 85 – rock on!! Flat Bar felt so much better than it did on Monday. Strong!! Monday struggled with 155 – today was able to up the last set and it was awesome. Not crazy numbers – but an improvement from last time!! I’ll take it!! Chest Dips – BURNED. Rack Push Ups – nice and slow, full range – got a good pump!! I never get a pump – so happy about that. Tri Press – solid. Whole stack baby!! DB Ext really nice and 1 Arm Under was able to up the weights. So just a great way to end the week!!!! I have been taking Jacked on Chest days – just to give a little extra help. Think it helps – the effects are lessening a bit – so I only do it on Chest days.

Got in my lower abs and Obliques as well – just ripped through he whole workout. Good workout!!

14 weeks / 98 days – but hey – who is counting - HA

Day 1A - Quads - Calf - 5/14

2010-05-20T12:38:00.001-07:00

Day 1A - Quads - Calf - 5/14

Leg Ext – 120/10, 150/10, 220/10, 10
Front Squat – Bar/20, 135/12, 175/10, 205/8, (215/8, 8, 8, 8)
Sumo 135/10, 265/10, 285/10, 10
Split Squat 135/12, 12, 12
Calf Single 90/20, 140/20, 20, 20, 20
Weight 159

Good workout. Upped the Front squat a bit – may be able to up to 220 next time – not sure. Leg Ext good – nothing too exciting. Front Squat – rocked it. Felt awesome. Nice and deep – cranked it all out. May be able to up next time. Sumo – good. Good range. Split squat nice. Calf Singles – BURNED.

Nothing too exciting – just a good solid workout. Good weights, good range – sweated like a crazy person.

Work has been a bit stressful lately – really need the gym in the morning to get out a lot of my anxious energy. Tomorrow is chest. Hope my numbers are a bit better – not liking that I have lost a bit more strength than I had wanted – but hey – as long as I am maxing out effort – that is all I can do. Weight is up a bit – not sure how – but it is. Will get it back down. Have solid striations in shoulders and arms as a whole. Abs are coming in. Need to get my legs and glutes shredded – will come – just takes time.

Let me know if you are planning on making significant changes to my diet – will be making up my lunches for the next few weeks this weekend. That has usually stayed constant – but don’t know if you are planning anything radical.

Day 4 - Shoulder / Bi - 5/19

2010-05-19T14:57:00.001-07:00

Day 4 - Shoulder / Bi - 5/19
Seated Bar Press – bar/8, 65/8, 85/8, 115/8, 8, 8
Seated Side Lat – 15/10, 25/10, 10, 10
Front Raise – 15/12, 25/12, 12, 12
Rear Bench Row – 15/12, 25/12, 12
Bar Curl – 45/6, 65/6, 85/6, 6, 6
Rope Curl – 80/10, 110/10, 110/10, 115/10
Con Curl – 20/12, 25/12
Cardio 15 HIIT cycles
Weight 159
Good overall workout. Wish Seated Press was a bit higher but good range and maxing out so cool. Side, Front and Rear were all really good – nice and solid, good form, good tempo – nice sets. Bar Curl – can probably up a bit next time – but there was minimum swinging and great range – veins were poppin’ all over the place – love that. Rope Curl good. Con Curl – missed them – really like Concentration Curls. Can probably up next time as well. Did my Cardio again today. Usually don’t like doing two days of cardio back to back – but this fit into my workout schedule. Tomorrow is legs and don’t do cardio on leg days and then Friday is chest and that workout just takes too long to get cardio in on. No biggie – got it done.
Starting to plan for the rest of the prep. Got new trunks, started testing stuff for hair removal, starting to pose a bit more. Putting together the routine a bit. A bit more laid back this time around (if you can believe). Think I am in a better place this time, a bit more size, a bit less anxious, a bit more prepared. Getting ramped up.

Day 3 - Back / Ham - 5/18

2010-05-18T12:42:00.000-07:00

Day 3 - Back / Ham - 5/18
Lat Pulldown Wide – 105/8, 120/8, 135/8, 165/8, 8, 8
Deads - 135/8, 225/8, 285/8, 8, 8
Bench Row – 45/10, 65/10, 10, 10
Seated Row – 105/12, 105/12, 120/12
Leg Curl – 135/10, 135/10, 160/10, 10, 10
Single Leg Curl 40/12, 65/10, 55/12
30 Cardio

Weight 158 ½
Good workout this morning. Still wish my strength was alittle higher – but it is what it is and I’m lifting as much as I can. Lat Pulldowns good – nice range. Deads felt awesome. Solid, good form, good tempo – just good all around – love them! Bench Row was good – weight is down 5lbs from the last time I did them several wks ago. Seated Row felt good – will actually up the weight next time. Leg Curls and Single Leg Curls were great. REALLY felt them in the hamstrings. Much more so than SLDL. Single Leg Curls were tough – but really liked them. Oddly more so than regular Leg Curls. Chest just a bit sore from yesterday – nice!

Did 30 minutes cardio as well. Nothing too exciting. OK – so the weight is back down 158 ½. Not sure if the scale was off, I did something stupid or whatever. I was obviously a bit pissed yesterday about things (sorry) – but feel better today knowing that it was just a bit of an anomoly. Still want to keep things as clean and to the plan as possible though (obviously). So assuming about 6 more lbs (my weight last time) over 14 wks – not too shabby. Veins were really poppin this morning. Really want to come in shreaded.

Chest - Tri - 5/17/2010

2010-05-17T15:20:00.001-07:00

Chest - Tri - 5/17/2010
In DB Press – 35/10, 45/10, 55/10, 85/8, 85/8, 80/8
Flat Bar – 135/10, 155/10, 8-1-1, 8
Chest Dip - 4 x Fail
Rack Push Ups - 2 x Fail
Tri Press – 100/10, 130/10, 190/10, 10, drop
DB Ext -45/12, 85/12, 12
1 Arm Under – 30/12, 40/12
Upper Abs
Weight 160 ½
OK – we’ll let’s just say Mondays are living up to their expectation – HA. Weights weren’t where I had wanted them to be. In DB Press – had hoped for 90s but cranked out 85’s and 80 instead. Flat Bar had hoped for 185 – but there just wasn’t any gas in the tank. 155 was my max and that was a struggle. So a bit disappointed in the weight – but I was doing maximum effort FOR SURE!! So happy about that – left the workout with NOTHING. Chest Dips were good. Rack Push Ups felt great. Although I didn’t get a great pump – I think I will be sore tomorrow – so that is cool. Tri Press great. Felt really good and solid. DB extension – solid as well. Maximum effort. 1 Arm under – can actually up next time. Trying to continue to focus that now is weight loss and cutting and not muscle gain.

Did actually gain some weight over the weekend – have no idea what that is all about. I did have pizza on Friday. I told the Beast this morning and know he will rat me out – so figured I would come clean and take it like a man. I just wasn’t able to get my regular meal – Had two small pieces of veggie but other than that was absolutely strict on the diet all weekend. Also did a ton of activities so a bit befuddled in the fact that I gained. Oh well – it is what it is and I’ll get it taken care of. Guess it is just a speed bump that occurs and now can only just do my best to make up for it. So now I just need to double down on my efforts. Hungry as hell this morning. But have fully avoided any snacks (AKA Almonds).

15 weeks out

2010-05-15T08:42:00.000-07:00

Ok 15 wks out
30 inch waist - down a bit from last week
yesterday was weighing 159
overall feeling pretty good

Day 1A - Quads - Calf - 5/14

2010-05-14T14:07:00.001-07:00

Day 1A - Quads - Calf - 5/14

Leg Ext – 120/10, 150/10, 220/10, 10
Front Squat – Bar/20, 135/12, 175/10, 205/8, 205/8, 215/8, 215/8
Sumo 135/10, 265/10, 285/10, 10
Split Squat 135/12, 12, 12
Calf Single 90/20, 140/20, 20, 20, 20
Weight 159 !!!!!

OK – good workout – think I struck a pretty good balance with the selected weights. Leg Ext good – really saw some cool striations – maybe I can have the judges watch me to Leg Extensions – HA. Front Squat – good – challenging – but good. Weight is down from last time – but form and range was awesome. ‘Rss was in the basement. Do take a fairly wide stance – can’t do it with feet together – so hope that is ok. Will do 215 for all working next time – but want to keep the range. Was having difficulty with the bar sitting on my shoulder – couldn’t get it comfortable on my one shoulder. But sucked it up and got it done. Love front squats. Sumo – good. Split Squat – think I lowered the weight from last time – but form was good so happy about that. Calf Single – nice – burned big time.

My pants are now way big. Switching over to the “small” jeans.

People at work have noticed that I am losing weight – but it’s hard for some of them to grasp the concept of why you lose so much weight. They keep asking “Aren’t you supposed to be putting on muscle?” I guess I would have asked the same questions myself (and probably have – HA). Explaining it isn’t so much the weight – but the body fat – so I need to drop X amount of lbs to get to a certain BF %. Just interesting. Kind of cool that they are asking.

Had hoped to make class tomorrow – but don’t think that will happen. Will be there in June and maybe I can just set a one on one session in July. Know the posing is critical and can make a big difference in placement.

Day 4 – Shoulder / Tri 5-13-2010

2010-05-13T12:24:00.001-07:00

Day 4 – Shoulder / Tri 5-13-2010

DB Press – 54/8, 45/8, 70/8, 70/8, 60/8, 60/8
Upright row 60/10, 80/10, 110/10, 10, 10
Rear Delt – 15/12, 30/12, 12, 12
Bar Ext 50/10, 70/10, 80/10, 90/10, 90/10
DB DB KB – 15/12, 25/12, 30

15 cycles of HIIT

Weight 160 ¼
Pretty good workout this morning. Strength was ok – not fantastic – but respectable. DB Press felt good. Upright row was good as well – started to do a bit of rest pause near the end – but good. Rear Delt felt very nice. Bar Ext good. Lost form a bit on the last set. DB DB KB – was good. Got my HIIT in on the elliptical. Overall a good workout. Start my new rotation tomorrow – looking forward to it. Trying to ensure that I select the right weight – high enough to be effective, low enough that my form is good. So we will see though. Hitting legs again – doing front squats – love front squats.

Day 3 - Back and Ham – 5-12-2010

2010-05-12T14:52:00.000-07:00

Day 3 - Back and Ham – 5-12-2010
PullUp 4 x fail
Bent Over Row – 65/8, 65/8, 155/8, 8, 8
Rope Pulldown – 100/12, 130/12, 12, 12
Stiff leg Bar – bar/20, 135/12, 225/10, 275/8, 8, 8
DB Leg Curl – 50/12, 12, 75/12, 12
Lower abs and oblique

Really good workout this morning. Everything felt pretty strong – didn’t make any weight advancements – but felt strong. Pullups – took a few sets to get into it – but last 2 sets felt really great. Bent Over Row was good felt a bit lighter actually. Rope Pulldown – much better since I lowered the weight. Felt really good. Stiff Leg Bar – nice – heavy – but good. Put toes up on plates – but still not fully feeling it in my hamstrings.

Ripped through it today – nice and strong, fast progression. Overall good workout.

Chest and Bi – 5-11-10

2010-05-11T12:36:00.001-07:00

Chest and Bi – 5-11-10
Flat DB Press – 45/10, 45/10, 90/8, 8, 8, 8
Slight In DB Press – 45/10, 45/10, 80/10, 10
Incline Fly – 30/12, 60/12, 12, 10
Hammer Curl – 30/6, 30/6, 55/6, 6, 6
ss Close Curl – 45/10, 85/10, 95/10, 105/10
30 Minutes cardio

Weight – 159 3/4

Good workout. Feeling a bit weaker – but my weight is going down – so to a degree – certainly expect that. Flat DB good – nice range – fought for some reps so feel I am maxing out my efforts. Slight IN DB was good as well. Incline Fly – lost it a bit on the last set. Hammer and Close Curls both felt good – like doing the SS on them. There was some (ok a bit more than I like) swing with the Close Curl.

Broke the 160 barrier – down to 159 ¾ - expect it to bounce up a bit – but I was looking forward to breaking that “barrier”. Abs are really coming in. Wish my waist was coming in a bit more – but it either will or won’t and we’ll just go from there. Overall a good workout. I do find myself “snacking” a bit more on almonds – I guess as long as I continue to lose its not that big a deal.

Quads / Calf – 5-10-2010

2010-05-10T15:00:00.001-07:00

Quads / Calf – 5-10-2010

Squat - bar/20, 135/12, 225/10, (270/8, 8, 8, 8)
Leg Extension – 120/10, 150/10, 220/10, 10
Leg Press – 270/10, 540/10, 585/10, 630/10
Walking lunge – 135/12, 155/12, 155/12
Calf – 90/30, 140/30, 160/30, 30
Weight 160 1/4

Great workout this morning. Was originally going to go for 275 on squats – but wasn’t fully feeling it – so only upped it 5 lbs from last time – so still an increase though. I think it is tough doing legs on Monday in the fact that I am coming off two low calorie days. May just be mental. Range was great – ‘rss to the ground. So keeping form and range front and center. Leg extension good as well. Leg Press – no real movement there – but still good. Walking Lunge – good. Concentrated on good deep steps. Saw some cool striations and stuff on my side calf. I have a tendency to lose my weight from my extremities and the finally my core so my wrists and ankles are totally ripped – HA!!
Weight is down – about a pound from last week. Cuts and striations are starting to come out a bit more – so cool! Felt good and strong this morning. Yesterday was a HUNGRY day. I just couldn’t wait to eat at every meal – I was ready to eat my other arm off!!

Day 4 – Shoulder / Tri 5-7-2010

2010-05-07T13:48:00.001-07:00

Day 4 – Shoulder / Tri 5-7-2010

DB Press – 54/8, 45/8, 70/8, 70/8, 60/8, 60/8
Upright row 60/10, 80/10, 110/10, (110/10, 110/10)
Rear Delt – 15/12, 30/12, 12, 12
Bar Ext 50/10, 70/10, 80/10, 90/10, 90/10
DB DB KB – 15/12, 25/12, 30

Oblique

Weight 161 ish

Good workout. Feeling strong but having difficulties with some of the weights. Unfortunately think it is just part of the whole cutting process. Not a big deal – just going in and lifting as much as I can as best as I can. DB Press was good – needed assistance on first rep but good. Upright row – was actually able to up it back to 110 for the last 3 working sets. Think it was by sheer will though. Rear Delt felt great –nice and strong. Bar Ext was good – nothing too exciting and DB DB KD was pretty solid.

Ran into the BEAST – as always he intimidates and shames me into lifting more!
Weight is up just a bit – this week it has been really fluctuating it seems – no big deal – just an observation. Keeping things pretty strict as a whole though. Going out to dinner tomorrow night – know what I am already having and it fits well within my macros. Having a dinner date with Cindy and Elizabeth ( my 3 year old ). Very much looking forward to it!! Going to make my All-in 1 pancakes again this weekend. Oh the things I get excited about now – too funny.

Someone at work told me what I was doing was “unhealthy” – I just chuckled inside a bit – really – how is that glass house? Not that I am an expert on this (or anything for that matter) but I love it when people who have absolutely NO, NONE, NADA clue have a strong opinion about something. I just went over in my head “I have a six pack – do you – NO – be quite!!” That s*it used to discourage me – now it just further motivates me!
Lats just a bit sore from yesterday – COOL!

16 wks and pants are loose big time – veins are starting to be a bit more permanent throughout the day!!

Day 3 - Back and Ham – 5-6-2010

2010-05-06T12:18:00.000-07:00

Day 3 - Back and Ham – 5-6-2010
PullUp 4 x fail
Bent Over Row – 65/8, 65/8, 155/8, 8, 8
Rope Pulldown – [100/12, 125/12, 12, 12]
Stiff leg Bar – bar/20, 135/12, 225/10, 275/8, 8, 8
DB Leg Curl – 50/12, 12, 75/12, 12
30 minutes cardio

Weight 160 ¾

Great workout this morning!!! Everything felt good. Pull-ups nice. Not a crazy number of reps – but did until failure certainly. Bent Over Row – good!! Rope Pulldown – lowered the weight, leaned back a bit and concentrated on pulling down and squeezing my back instead of being hunched over – much better this time around!!
Stiff leg – put my toes up on plates to flex the hamstrings a bit more. Don’t know if it made a difference or not. Felt a bit different – but still not “feeling” it in my hamstrings during the exercise. We’ll see if I’m sore tomorrow. Almost had an incident re-racking the weight - YIKES. DB Leg Curl was good – 75 is pretty much my limit right now on it. Good overall.
Cardio was good – nice solid 30 minutes on Elliptical. Chest is actually a bit sore today from yesterday – so very happy about that!! Weight is also back down – so I guess being hungry enough to eat my own arm yesterday was worth it!!

Chest and Bi – 4-22-10

2010-05-05T14:18:00.001-07:00

Chest and Bi – 4-22-10
Flat DB Press – 45/10, 45/10, (90/8, 8, 8, 8)
Slight In DB Press – 45/10, 45/10, 80/9, 9, 6
Incline Fly – 30/12, 60/10, 12, 12
Hammer Curl – 30/6, 30/6, 55/6, 6, 6
ss Close Curl – 45/10, 85/10, 95/10, 105/10
Upper and Lower abs

Weight – 161 ½

Good workout. Felt pretty good. Was actually able to up the weight for Flat DB back up to 90. It was a struggle a bit to be honest – but good range and good form. Slight IN DB Press is where I ended up backing down a bit. Only able to get 9 reps out instead of 10 so put in an extra set. Not so much upset that I wasn’t able to crank out all reps – I know I am giving it what I got – so as long as I am going into workouts and giving it all I have – that is all I care about. Know my weights may drop – that is ok – its “finishing” time – so have to concentrate on chipping away at things (the fat) and come in rock solid. Incline Fly felt good. Suptersetted hammer and Close curl – felt great. Veins were out all over the place. I think even my “MAD DAD” vein on my forehead made an appearance - HA

Took Jacked this morning – I was WIRED – don’t know if it helped much – but liked the feeling – I did crash a bit later in the morning and my appetite was crazy. So don’t know if it sped things up or not – resisted eating outside my macros – it was tough – but did it.

My diet has been a bit off this week – yesterday by accident did macros for a back day – I just wasn’t paying attention. Cindy make Chicken Parm as well – so in order to keep things happy in the house – I ate it. It was most certainly wonderful – but knew it was not a good idea from a prep perspective. I figured I can make up for it elsewhere. Went out to lunch with the department – ate as healthy as possible – actually think it was below my macros – but still don’t like not having full control and knowing 100%. I’ll do my best and try to compensate where possible during the rest of the day – things will be cool. One of the women at work refers to eating “bad” foods as “ab-otage” – I think that is a great term. Weight is up just a bit – but expect fluctuations. Overall feeling good though - hungry. Not complaining – I feel that is just like being sore after a good workout – it is a manifestation of progress being made.

Quads / Calf – 5-3-2010

2010-05-04T12:37:00.000-07:00

Quads / Calf – 5-3-2010

Squat - bar/20, 135/12, 225/10, (265/8, 8, 8, 8)
Leg Extension – 120/10, 150/10, 220/10, 10
Leg Press – 270/10, 540/10, 585/10, 630/10
Walking lunge – 135/12, 155/12, 155/12
Calf – 90/30, 140/30, 160/30, 30
Weight 161

Really good workout this morning. Squats felt awesome. Good form, great range – took it to the basement. So no problems there. May up next time – depends how I’m feeling. Leg Extensions were fine – bit more challenging – but good. Leg Press good – not going to up at all. Want to continue to ensure that the range is good and maybe even slow down the tempo a bit on the press. Walking lunge – good. Keeping it at 155 instead of 175 – form falls totally apart and don’t get good depth – so leaving it at 155. Calf felt good – slowed down the motion a bit. Calves burned big time. Saw some good striations on the Extensions and saw some veins starting to make their way to the surface – even through all the fur - HA. Cool.

Tomorrow is chest – love chest day.

Day 4 – Shoulder / Tri 5-3-2010

2010-05-03T13:59:00.001-07:00

Day 4 – Shoulder / Tri 5-3-2010

DB Press – 54/8, 45/8, 70/8, 70/8, 60/8, 60/8
Upright row 60/10, 80/10, 110/10, 100/10, 100/10
Rear Delt – 15/12, 30/12, 12, 12
Bar Ext 50/10, 70/10, 80/10, 90/10, 90/10
DB DB KB – 15/12, 25/12, 30

Cardio 15 cycles HIIT

Weight 161

OK feeling good. Still need some sleep – crazy weekend with work – never did sleep on Saturday night. But got up early to take my mother-in-law to the airport so it forced me to get up for the gym. Felt pretty strong. Haven’t upped anything – but concentrating on form and range. So feeling it. Everything felt great – challenging but great. Got a nice pump on in my shoulders – normally doesn’t happen so – pleased with that.

Starting to feel like it is coming together – definitely leaner earlier out than last year. Last night felt like l looked good and hard – so was pleasantly surprised – funny how your body changes from hour to hour. So just need to continue on this path – lots of work still needs to be don!! Actually had Chinese for dinner last night – was a nice switch. Still kept it healthy – steamed chicken and veggies – but it was GOOD. Think the food change did me a world of good. Did lose my 1 lb for the week over the weekend (as usual). So now down to 161. So about 9 lbs off where I competed last year with 16 ½ wks to go. Not sure what your final weight for me this year will be – but think I am in good shape from a weight perspective.

Tomorrow is legs – may up squats a bit.

May 1 - 17 wks out

2010-05-01T12:11:00.001-07:00

Did 30 minutes cardio

Weight 162
Waist 30 3/4 2in above naval

Day 3 - Back and Ham - 4-30-2010

2010-04-30T14:36:00.001-07:00

Day 3 - Back and Ham - 4-30-2010
PullUp 4 x fail
Bent Over Row – 65/8, 65/8, 155/8, 8, 8
Rope Pulldown – 120/12, [140/12, 12, 12]
Stiff leg Bar – bar/20, 135/12, 225/10, 275/8, 8, 8
DB Leg Curl – 50/12, 12, (75/12, 12)
Oblique

Weight 162
Great workout this morning – felt really nice – FINALLY!! I think my cold / flu whatever it was has finally left. So Pullups felt great. Augmented full body with assisted to just get a few more out. Bent Over Row felt really good as well. Rope Pulldown – purposefully lowered this. Stiff leg DB felt good. DB Leg Curl – was able to up – felt good.

Overall a good workout!

Chest and Bi – 4-28-10

2010-04-28T15:09:00.001-07:00

Chest and Bi – 4-28-10
Flat DB Press – 45/10, 45/10, [85/8, 8, 8]
Slight In DB Press – 45/10, 45/10, [80/10, 10, 10]
Incline Fly – 30/12, 60/12, 12
Hammer Curl – 30/6, 30/6, 55/6, 6, 6
ss Close Curl – 45/10, 85/10, 95/10, 105/10
Weight – 162

Lower and Upper Abs

Not a great workout – but still pushing. Just feeling very rundown – not digging it one bit. Didn’t take my Jacked this morning (usually take on Chest days) because I wasn’t feeling great and didn’t want to potentially aggravate it. So just continuing to not feel 100%. I’m not even all that hungry as a whole. At least I have finally smartened up a bit. First set of DB Press at 90 just sucked. So halfway through – I put em back and lowered it to 85. Pre-emptively lowered Slight In DB as well. Good form, good range. NOT to compare – however a bigger / younger guy (friend of mine) was also doing chest and was basically doing the same movements – but maxing out at a lower weight. So (still not comparing) it made me feel a bit better about my lifts in the fact that I thought “ok – still lifting a pretty good amount” So as much as I am not happy about having lowered things – happy that I am finally learning!!! So you shouldn’t be reading any more “bad range” entries for a while.
In Fly was good.
Hammer and Close Curl were actually pretty strong. Some swing on the Close Curl at 95 and 105 – but still pretty good. Got in my Lower and Upper abs as well. Weight has popped up just a bit – which I think is a good thing. I just need to stop feeling so “punk” and really hit things.
Glad I took the progress pictures – to be perfectly honest – don’t think they look as good as I had thought they would. Not seeing things in the pictures that I see in the mirror (I know that sounds odd). When looking in the mirror as compared to the pics – I see my abs and a bit more definition, a bit more of a V shape. But the pics are great in the fact that they show me what everyone else sees and that will help to re-focus me a bit. So to your advise on that – I will be shaving and making it to class. Probably not May as I had the competition last weekend, I have work this weekend and I need to make sure I spend time with the family the weekend after. But I will be there in June and August and will maybe just set up a one – on – one with you in July some time. After judging – it is once again clear that posing plays a HUGE role in placement. It is the “ [forbidden] cherry on top of the [even more forbidden] Sundae” – you really have to come up with better / non-food related metaphors Joe!!

Progress pictures 4-27-2010

2010-04-27T13:08:00.000-07:00

OK its the end of april - 161 lbs and 17 1/2 wks out from Mid-Atlantic

Quads / Calf - 4-21-2010

2010-04-27T12:37:00.000-07:00

Quads / Calf - 4-21-2010

Squat - bar/20, 135/12, 225/10, 255/8, 8, 8, 8
Leg Extension – 120/10, 150/10, 220/10, 10
Leg Press – 270/10, 540/10, 585/10, 630/10
Walking lunge – 135/12, 155/12, [155/12]
Calf – [90/30, 140/30, 160/30, 30]
Weight 161
OK so still not feeling 100% this morning. Cindy suggested that I skip the gym and sleep in. I woke up at 5 and got out of bed. I appreciate her thinking that I should take it easy – but she doesn’t understand. She doesn’t need to – but doesn’t get that I personally HAVE to go to the gym. Anyway – so still feeling weak.
Squats actually felt great – ‘rss to the floor. Wide stance (obviously) but actually felt pretty good – I was going into the workout thinking I might need to lower them but ended up not needing to. Leg Extension – good. Good reps nice tempo. Seeing some good definition. Leg Press good as well. Not going to raise it anytime soon. Calf. Lowered the weight significantly and really concentrated on the movement. Think it was a good thing. Calves still burned – so cool!!

Overall – I was pretty happy with my workout – wasn’t fantastic – but very good considering how I feel.
Lisa also gave me some good advise – it’s the same as you give – but she yelled it at me. Told her I freaked out a bit on Sunday and that you calmed me down. Her response was (very loudly) DON’T LOOK – DON’T CARE. Don’t look at the other competitors and don’t care what they look like. Also go in to win – otherwise you won’t. I kind of have a “realistic” approach – but I need to change that – go for broke – own the stage – bring my best. It’s funny – everyone thinks it’s about the physique – but it really isn’t – it’s the striving, the betterment, the challenge.
Weight is down a bit more than I would like – now 161 – down two lbs from last week.

Day 4 - Shoulder / Tri 4/26/2010

2010-04-26T13:48:00.001-07:00

Day 4 - Shoulder / Tri 4/26/2010
DB Press – 45/8, 45/8, 70/7, 70/8, [60/8, 8]
Upright Row – 60/10, 80/10, 110/8, [100/8, 10]
Rear Delt – 15/12, 30/12, 12, 12
Bar Ext – [50/10, 70/10, 80/10, 90/10, 10]
ss DB DB KB – 15/12, 25/12, 30/12, 12
Cardio – 30 minutes

Weight 161 ¾
OK – not my best workout. Was feeling pretty weak – but I guess that is ok – I have been feeling like I am coming down with something for the last day or so and am really tired – so definitely not at the top of my game. I wasn’t even hungry for dinner last night (also not super hungry today as well) – so I guess that tells you how I’m feeling. By all means not complaining or bitchin’ but just putting it out there as a potential reason to why my numbers aren’t all that great. I think I am in desperate need for some genuine R and R – but that will come somewhere along the line. However - now I need to concentrate on this! Gave it my all though this morning (or at least what I had). Weights definitely came down for today – hoping it is temporary – but not sure – doing this now a good 10 lbs lighter from the last time I did it (around 173 down to 162).
So once again concentrating on form over weight – which is sometimes hard – but hey that is what needs to be done. DB Press was good – Upright row was as well. My shoulder usually pops – but didn’t this morning – that’s a good thing. Rear Delt was actually pretty strong. Bar Extension – I lowered the weight – if not feeling stronger next time will probably lower again – form was ok – could have better range – so better check the ego and lower it. I did superset it with DB DB KB which actually felt pretty strong. Most certainly seeing some more definition so happy about that.
Tomorrow is legs and legs always rips me apart – do king of like it though. Won’t worry about the weight – but rather the form once again – I don’t want to hurt myself.

18 wk checkin and Cardio

2010-04-25T06:04:00.000-07:00

OK did my 30 minutes of cardio - went running in the rain - it was acually pretty nice.

My waist is down to 31. My weight is between 163 and hopefully 162 - I'll actully check at the gym tomorrow to be consistent.

OK - this is where I go a little bonkers.
I think (THINK) I am in better condition and have a bit more size than last year - but after yesterday freaking out a bit. So need a bit of a pep talk. SORRY!

Day 3 - Back and Ham - 4-23-2010

2010-04-23T13:57:00.000-07:00

Day 3 - Back and Ham - 4-23-2010
PullUp 4 x fail
Bent Over Row – 65/8, 65/8, 155/8, 8, 8
Rope Pulldown – 120/12, 150/12, 12, 12
Stiff leg Bar – bar/20, 135/12, 225/10, 275/6, X, X
DB Leg Curl – 50/12, 12, 70/12, 12
Lower Abs

Weight 163
OK workout – but we’ll get to that (know you can’t wait!!) PullUps – felt just great – nice and strong. I guess doing them at a lower weight helps out!! Rope Pulldown – good. However think I will lower it a bit next time. Didn’t fully feel in my back as much as a know I should. Think it was because I was tightening up in order to lift the weight instead of fully flexing to lift a slightly lower weight – not exactly sure where I felt it – but know it wasn’t in my back
OK – Stiff Leg. Warm-ups were good. Then I did my first working set. CRACK – totally felt my lower spine expand. Almost like a good back crackin’ – but not really. Put the weight back down and completely walked away after half a first set. Knew I was asking for a world of hurt if I kept doing it. I don’t think I did anything permanent – but I’m going to take it easy on this for a while. Hope I am back to form prior to leg day – if not – I will certainly have to adjust. Finished up with the DB Leg Curl – good – did 70 instead of 75.
I know this is a re-occurring theme – but honestly try to strike the right balance between weight, form and Mind / Muscle connection. Think I am getting closer – but need to keep listening to my “smarter” side.
As a whole – I am feeling like crap today. My legs are still hurting from my quads workout on Tuesday – I guess that is a good thing and I like the “pain” – but that coupled with general tightness in my hip area and now my back feeling no so good. I am just not feeling great today. Not complaining – well I guess I am – I’m feeling a bit beaten up. I’ll be taking it easy this weekend. I love the challenge – love the dedication – even love the pain and know from this I will improve – but I just don’t want to put myself into a position for getting injured. I guess that is my biggest concern.

Looking forward to tomorrow. Competitions always get me psyched up. Even though I am an athlete in this sport – I continue to be impressed by some of the competitors – they just are phenomenal – and now I have a better appreciation for what they go through.

Chest and Bi – 4-22-10

2010-04-22T12:39:00.001-07:00

Chest and Bi – 4-22-10
Flat DB Press – 45/10, 45/10, 90/8, 8, 8
Slight In DB Press – 45/10, 45/10, 85/10, 10, 10
Incline Fly – 30/12, 60/12, 12
Hammer Curl – 30/6, 30/6, 55/6, 6, 6
ss Close Curl – 45/10, 85/10, 95/10, 105/10
Weight – 163
30 Minutes Eliptical
Really nice workout this morning. To be honest (like I lie all the other times) the weights were a bit heavier than I had hoped. I basically picked up where I left off last time around. Weights were a bit heavy – but good full movements. Not going to up at all – but will continue to keep these nice and solid. Still not thrilled that I am losing a bit of strength – but need to deal and concentrate on the form.
Flat and Slight IN presses were both good. Nice range – good full stretch at the bottom. Trying to think of squeezing the chest instead of lifting the weights. Incline Fly – definitely thinking squeeze chest instead of lift weights. Good stretch on this.
Ended up supersetting Hammer and Close Curl. Will probably lower a bit next time – most certainly got a bit sloppy. Will take it slower and really squeeze at the top of the movements next time around. Overall a good solid workout.
Someone actually commented that I was looking bigger – so dig that – HA. I guess the cutting up really helps in making you look bigger. Was talking with Lisa a bit – she is helping me to put perspective on competing. I think I am starting to finally embrace the fact that I am not the big dude (like that is a shock to anyone – HA) – but that I just need to fully embrace my other strengths (which I think is my conditioning). Most certainly will work on size – not giving up on that at all – however honestly will not be the 180lb guy. I can however still do well and better my physic in other ways – and to that my conditioning can be better. So accentuating on the positive, building on the weak points and brining what I have!!
Got in my 30 minutes of cardio as well. Nice
Bum and quads are hurtin’ from yesterday – cool!

Quads / Calf - 4-21-2010

2010-04-21T14:44:00.001-07:00

Quads / Calf - 4-21-2010

Squat - bar/20, 135/12, 225/10, 255/8, 8, 8, 8
Leg Extension – 120/10, 150/10, 220/10, 10
Leg Press – 270/10, 540/10, 585/10, 630/10
Walking lunge – 135/12, 155/12, 175/12
Calf – 140/30, 190/30, 230/30, 30, 30
Weight 163
Good workout. Squats – ‘rss was in the basement. It was actually a bit more difficult than I had thought – but still really good. Glad I went with the suggested 255 as compared to 285. Really good range of motion. Will probably up to 265 next time. Leg extension – good. Leg Press good. I did lower the weight from the last time I did these by about 100 lbs. Range was really good. Walking lunge – good – dead by the end. Calf – need to lower the weight there a bit.
Overall a good workout – I was definitely taxed. A bit disappointed that some of the weights are down from the last time – but I guess that is all part of it. I am concentrating on form a bit more so in the past I sacrificed form for weight – now I am sacrificing weight for form. Also need to get into the mindset that I am not in building mode but rather “burning” mode so that is a bit of a mental change that I have to get over.
Did get a complement from someone though today – so that helps. I think it always just really cool when someone goes out of their way to do that.
OK – well tomorrow is chest and cardio – bring it on.

Day 4 Shoulder / Tri 4-20-09

2010-04-20T12:12:00.001-07:00

Day 4 Shoulder / Tri 4-20-09
Side Lat – 20/8, 20/8, 30/8, 8, 8
Bar Shrug – 135/10, 225/10, 285/10, 10, 10
High In DB Press – 40/10, 76.25/10, 10, 10
Dip 4 x fail
ss Rope Press – 120/12, 140/12, 145/12, 12
Cardio – 30 minutes
Weight 163

Good workout this morning. Actually got a pretty good night’s sleep last night so that helped. Didn’t up the weight on anything – but that is ok. Good solid workout though. Got a pretty good pump in my tris from the Dips and Rope Press. Got in my 30 minutes of cardio. Doing elliptical – just easier on my knees.
Nothing too exciting. Slowing seeing a bit more definition here and there – got a vein in my one arm that wasn’t there last year “hello little vein”. It’s funny what excites you – HA. Starting to see some veins in lower obliques as well.

Good overall workout though.
Tomorrow is legs – looking forward to it. As you requested – dropping the weight for squats down to 255 – but going ‘rss to ankles. Looking forward to that – will be a bit different – do usually try to go low – but this seems REALLY REALLY low – we’ll see what happens – bring on the challenge!! I love new leg rotations – always end up walking a bit funny the next day – totally dig it.

Day 3 – Back and Ham

2010-04-19T14:57:00.001-07:00

Day 3 – Back and Ham

Dead – bar/20, 135/12, 225/12, 285/10, 315/5, (375/1, 1, 1)
Lat Under – 105/8, 120/8, 165/8, 170/8, 175/8
T Bar – 90/8, 90/8, 140/8, 150/8, 160/8
Close Row – 130/8, 140/8, 150/8
Glute Ham Raise – 4 failure
Abs / Oblique
Weight 163

Really good workout. I upped the Deads to 375 and although I only got 1 rep out on each set instead of 3 – I’ll still take it as a win. I don’t know if I didn’t have it mentally or physically or both – but could only get one rep out. After the first set – though – OK – I’ll give it another shot – still only one and then I figured I would just go for broke and still only got one out. I’ll still take it as a win as it is a personal best – even if only at 1 rep. It was a good single rep though – good form, range – the whole 9 yards. I do now have a baseline as well.
Lat Under felt good – nice and strong – did really squeeze at the bottom. T Bar was good – a bit heavy – but good. Close Row good as well. Glute Ham was solid as well.
Got in Abs and Oblique
Weight is now at 163 – which is a feat as I was tempted left and right this weekend with food – but fully resisted. I definitely lose my weight on the weekend.
Also now done the “mini-powerlifting” moves. Doing Squat, Press and Dead as the first movement of the respective workout. Liked it. Think it helped – a bit hard to tell as I have been in caloric deficit (ME HUNGRY!!). But think it was good and I think I did make some gains (I l hope so – HA). But now I’ll need to reset appropriately and ensue that I do so at a weight where the form is good.
Tired as anything this morning – have not been sleeping well lately – kids have been restless (AKA – 2:AM - “MOMMY!!! MOMMY!!! – To which I try to reply as Cindy has a much harder time falling back to sleep)
Separate note – working on the posing routine – I keep coming back to Sting – Shape of my Heart. A bit slower – more bluesy I guess. However think it is a bit more of “me” – been working on the routine just a bit – enjoy doing that – but having some difficulty in trying to figure it out. Know it isn’t judged – but you’re up there and everyone is watching – so want to take advantage of that. Keeping it simple - just don’t have time to work on it that I wish I did.

19 wk checkin and cardio

2010-04-18T07:27:00.000-07:00

30 minutes cardio - running outside. OK well it has gone from "Hate" running - to simply not fond of it. So I guess that is an improvement.

Waist - 30 3/8 - so down an 1/8
Weight - 164 (as of Friday) - down a pound from last week
Overall feeling good - not super strong - but not weak either. Making some additional gains here and there. Overall feeling good.
Hope things went well yesterday