B4/After Spray Tan & Prejudging

Here are some pictures. What a difference before the spray tan. Prejudging photos are above. Don't think that I won but am hopefully that I placed. Find out later tonight. I stepped on stage around 168 pounds. Great experience and look forward to doing it again at a much higher weight with lot more muscle and definition. I will post a video of my final posing routine sometime tomorrow or next week.

4 days out

Updated Photos - 9 days out

2.5 Weeks Out

I am currently about 2.5 weeks out from my first contest. Things are going pretty well and I am counting down the days until the show. It seems to be creeping up on me. I took some photos tonight. They look alright but I still need to bust my butt the next week and a half before peak week begins. Energy level seems to be about the same as it has been for awhile now. I meet with my trainer on Friday to go through poses and work on my final posing routine. I will be performing to the song Ladies and Gentleman by Saliva.

Weight last week was 175.2 - I more then likely will be coming in a little under my goal weight of 180. As long as my bodyfat is around 4% I will be alright.

Friday, May 1st

Today I had the day off of work and meet with my trainer to go through posing. Went through quarter turns and hit all mandatory poses. This part seems to be getting easier as I get in more shape/conditioned. Tonight I will head back to the gym for 40 minutes of SS cardio. I am 4 weeks out from my competition. Getting excited and anxious to get on stage for the first time. Coming along pretty well and starting to see some good definition. Little tummy fat right now that I have to burn off in the coming weeks. I will try to post some update pictures this coming Sunday.

That's it for now. Train hard!!!!

5 Weeks Out

Weekly Recap - 4/13 - 4/18

Here is my weekly recap for last week as well as a couple pictures taken from today.

Current weight is 182.2. Up 1/2 pound from last week.

Monday - Upper body strength

• Incline DB flys - 3 x 8-12
• Decline DB flys - 3x8-10
• Bent rows - 3x8-12
• Close grip pulldowns - 3x8-10
• Seated military press - 3x8-12
• EZ bar curls - 3x8-10
• OH DB tri extension - 3x8-10
• Cable reverse curls SS w/Band kickbacks - 3x10-14

Tuesday - Lower body strength

• Back squats - 3x8-12 - Tweak the back on the last set of 250. Feels fine now.
• Leg extensions - 3x8-10
• Still leg deadlifts - 3x8-12
• Standing calf raise - 3x6-8
• Seated calf raise - 3x8-14

Abs - Superset all three exercises - 3x8-12

• Cable crunches
• Crunches
• V-ups

Thursday - Chest/Back

• Flat DB press - 3x8-12
• Incline DB flys - 3x8-12
• Cable crossovers - 4x12-15
• Rack chins - 3x8-12
• Pulldowns - 3x8-12
• Cable rows - 3x8-12
• Cable pullovers - 4x8-15

Friday - Legs/Abs

• Leg press - 3x8-12
• DB squats w/SB - 3x8-12
• Leg extensions - 4x15
• Glute/Ham raise - 3x8-12 - Use SB so I am able to get through this exercise. Very hard w/o
• Lying leg curls - 4x8-15
• Seated calves - 3x8-12
• Calves on leg press - 4x12
• Back extensions - 2x12-15
• Abs - Superset 3x8-12 (weighted incline crunch, leg raises, straight leg crunch

Saturday - Delts/Arms

• Seated DB press - 3x8-12
• Lateral/Front raise (superset) - 3x10-14
• Upright rows - 3x8-12
• Incline DB curls - 3x8-12
• Cable preacher curls - 3x8-12
• OH cable tricep ext. - 3x8-12
• Decline close grip bench - 3x8-12
• Cable hammer curls/pressdowns (superset) - 3x12-15

7.5 Weeks Out Photos

Picture taken 3-15

Picture taken 4-14

I took these pictures myself tonight just before I practiced some posing. Starting to come together. I especially like the side tricep pose. Check out the difference one month can do. This make me excited to see the progress. Of course I have some more work to do. I will plan on posting picture at 4 weeks out and then every week after that. Should see lots of change in two weeks. Current weight is at 181.6.

Update - Little less then 8 weeks out

Here is an update on my competition prep.

Weight training is going very well. Seems my strength is staying about the same. Not expecting to get any stronger as I diet down for my 1st show. Getting really pumped and it is going to come up fast. Lets just get some good weather to stick around for awhile, which will make the time even go faster.

Nutrition is good as I keep losing about a pound a week. Right now my weight is 181.6 as of last Thursday. Goal weight to step on stage is 180. Looking like I might go below that number, but we'll see how what happens in the next 7 weeks. Started on thermogenics and creatine about a week and a half ago.

Cardio on the other hand is the least favorite thing of mine. Have to make this a priority, as this will determine how ripped I am on May 30th. Just have to get my butt up to the gym in the evening to get my cardio sessions in. Right now I'm doing 4 HIIT sessions and 2 SS sessions.

This morning I am going to be doing upper body strength. Time to kill it!

I will try to post some updated pictures this weekend.

Competition Prep - 9 weeks out

I am 9 weeks out from the Heartland Classic. Got comfirmation that the promoter received my entry form earlier this week. Workout and diet seems to be going along just fine. Cardio on the other hand hasn't be lagging behind. Starting tomorrow and going forward I will be getting in all my cardio sessions. Cardio sessions are 4 HIIT & 1 SS. I did gain about 1/2 pound from last week to this week. Hoping to get that number back down.

On Saturday, I attended a posing workshop in Urbandale. I learned a lot of things regarding posing, but the most important thing I took away was presentation. Judges look for how well you present yourself when you are on stage. Got a chance to pose and get some feedback from a head judge that does many shows each spring & summer. Good to see what they are looking for when competitors are on stage. Looking forward to continuing to improve on my posing and hope to be as close to perfect as I can on May 30th.

Tomorrow, I am going to have Ryan train me tomorrow. Tomorrow's training is upper body strength. Hoping to get a feel for the intensity so I can bring that back to my other workouts. Also, looking for some feedback on how I look. What areas I need to improve and what looks good.

I will try to post some more updates throughout the week. I will be posting a video of myself posing. This will give me a chance to see areas for improvement.

Weight = 184.2 as of 3/26

Monday, Monday

Today I got up to the gym around my usually 5 AM starting time. Absolutely had a good workout today and was pouring sweat when I was done. Time to take the training up a notch and kill it for the next 9 weeks. Prep is coming along. Still have energy on my low carb days, which is a good thing. Next Monday, I'm doing a personal training session with Ryan. My upper body is going to be really sore, but looking forward to him putting me through the ringer. Tonight took my L-Carnitine 15 minutes prior to doing cardio for 25 minutes on the elliptical machine.

Today's workout;

Incline DB press 3x8-12
Decline DB flys 3x8-10
Bent rows 3x8-12
Close grip pulldowns 3x8-10
Seated military press on smith machine 3x8-12
Incline DB curls 3x8-10
Overhead tricep extension 3x8-10
*Reverse curls 2x10-14
*Tricep kickback 2x10-14

*superset

SS cardio on ellipitcal for 25 minutes

Tomorrow is legs. Going to kill it!

3/16-3/21 Results

This week my workouts have been pretty solid. My left shoulder has gotten a lot better, with hardly any pain at all right now. Only when I wake up in the morning there is some stiffness. I think it is because my bed is a piece of crap. I only did 2 of 5 cardio sessions this week. Monday I will be back at the cardio 100%. I'm officially 10 weeks out. I'm making great progress and coming along very well. I meet with Ryan on Friday and hit all poses, along with another competitor who is competing in Ryan's show on May 9th. It was nice to stand next to someone and pose. This next Saturday Ryan is holding a posing seminar that I will be attending. There will be a pro fitness competitor there along with NANBF judges. Hopefully I will get some feedback on how I'm looking, as well as posing.

Here are my workouts for the week.

3.16.09
Inc DB presses 3x8-12
65x8,70x8(2)
Dec DB flys 3x8-10
45x10,50x8(2)
Bent rows 3x8-12
145x10, 155x8(2)
Close grip pulldowns 3x8-10
120x10, 140x8(2)
Seated military press 3x8-12
115x8(3)
Inc DB curls 3x8-10
30x8(3)
Overhead DB tri ext 3x8-10
55x10, 60x8(2)
*Reverse curls 2x10-14
50x14(2)
*Tricep kickbacks 3x10-14
25x12(2)

3.17.09
Back squats 3x8-12
205x10,215x8,225x8
Leg ext 2x8-10
190x10,205x10
Stiff leg deads 3x8-12
175x10,175x8,8
Standing calf raise 3x6-8
315x8,325x8(2)
Seated calf raise 3x8-14
110x14(3)
Cable crunches 3x8-12 *
3
Crunches 3x8-12 *
3
V-ups 3x8-12 *
3

3.19.09
Flat DB press 3x8-10
75x10,85x8(2)
Incline DB flys 3x8-12
35x12,40x10,12
cable chest press 3x12-15
25x15,30x12(2)
Seated DB press 3x8-12
35x12,45x10,8
*Front raises 3x10-14
10x14,15x12,20x10
*Lateral raises 3x10-14
10x14,15x12,20x10
Overhead Tri ext 3x8-12
57.5x12,65x10(2)
Lying tricep ext 3x8-12
70x10,10,9
Dips 3xAMP
x10,x8,x7

3.20.09
Leg press 3x8-12
500x12,540x10,12
DB squats with SB 3x8-12
50x10(3)
Leg ext 3x12-15
130x15, 145x11,12
Glute/ham raise 3x8-12
x10,x10,x10
Leg curls 4x8-15
55x15,60x10,65x8(2)
Seated calves 3x8-15
110x15,110x14,110x12
Calves on leg press 3x8-12
270x12,12,12
wtd Incline crunch 3x8-12 *
3
Leg raises 3x8-12 *
3
Straight leg crunch 3x8-12 *
3

3.21.09
Rack chins 3x8-12
BWx12,BW+30x8(2)
Pulldowns 3x8-12
120x10,120x10,140x8
Cable rows 3x8-12
140x8,120x10(2)
DB Back rows 2x12-15*
40x12(2)
Cable pullovers 2x12-15*
40x15(2)
Upright rows 3x8-12
60x12(3)
Incline DB curls 3x8-12
25x12,30x8,7
Preacher Curls 3x8-12
65x12,80x8(2)
Cable hammer curls 2x12-15
25x15,30x15

10 weeks out progress pics

10 Weeks Out - WK 3/9-3/14 results

Decided to give blogging a try just once a week. So if you have been checking to see updates this is the reason. The competition prep is coming nicely. I am 10 weeks out and then have peak week leading into the contest. My left shoulder has been bothering me this week after doing leg training (weird!). I have been icing it before going to bed and after my workouts. It feels a lot better so hopefully next week it will be back to normal. Been working on my posing a little this week. Still needs work but I will try to perfect this as much as possible. Getting excited and ready to start seeing some definition real soon.

I have sent off my entry form and booked rooms in Omaha. I got a non-smoking suite, which comes with a fridge and microwave that I'll need. Mom doesn't like that idea, but I think she will manage for a couple of days. I'm glad that my Mom & Dad are going with me to my first show.

Here are my workouts for the week. Tomorrow I will be heading to the gym for HIIT session and then a little extra credit in the afternoon walking Cocoa.

3.9.09 results
Inc DB presses 3x8-12
60x10,65x8(2)
Dec DB flys 3x8-10
25x10,35x10, 45x8
Bent rows 3x8-12
135x10, 145x8,10
Close grip pulldowns 3x8-10
120x8,140x8(2)
Seated military press 3x8-12
85x12,95x10,115x8
Inc DB curls 3x8-10
25x10,30x8(2)
Overhead DB tri ext 3x8-10
50x10,60x10,70x8
*Reverse curls 2x10-14
40x14,50x12
*Tricep kickbacks 3x10-14
20x14,25x12

3.10.09 results - PM did 30 minutes SS cardio on stationary bike
Back squats 3x8-12
185x10,205x8(2)
Leg ext 2x8-10
190x10,205x8
Stiff leg deads 3x8-12
165x10,175x8(2)
Standing calf raise 3x6-8
315x8(3)
Seated calf raise 3x8-14
110x12(3)
Cable crunches 3x8-12 *
3 sets
Crunches 3x8-12 *
3 sets
V-ups 3x8-12 *
3 sets

3.11.09 results - AM cardio sessions of HIIT for 30 minutes

3.12.09 results
Flat DB press 3x8-10
70x10,80x8,85x8
Incline DB flys 3x8-12
30x12,35x10,40x8
cable chest press 3x12-15
20x15,25x12,15
Seated DB press 3x8-12
30x10,35x10,40x10
*Front raises 3x10-14
10x14,14,15x10
*Lateral raises 3x10-14
10x14,14,15x10
Overhead Tri ext 3x8-12
42.5x12,57.5x12(2)
Lying tricep ext 3x8-12
70x10,70x10,80x8
Dips 3xAMP
x10,x9,x7

3.13.09 results - PM SS cardio session on stationary bike, supersetted calves
Leg press 3x8-12
450x12,540x8(2)
DB squats with SB 3x8-12
45x10(3)
Leg ext 3x12-15
130x15,160x12,10
Glute/ham raise 3x8-12
x8,x8,x10
Leg curls 4x8-15
50x15,55x12,65x10,10
Seated calves 3x8-15
90x15,110x12(2)
Calves on leg press 3x8-12
250x12(3)
wtd Incline crunch 3x8-12 *
3
Leg raises 3x8-12 *
3
Straight leg crunch 3x8-12 *
3

3.14.09 results
Rack chins 3x8-12
35x10,45x7,8
Pulldowns 3x8-12
120x12,140x8(2)
Cable rows 3x8-12
120x12,140x10,160x8
DB Back rows 2x12-15*
35x15,15
Cable pullovers 2x12-15*
40x15,50x12
Upright rows 3x8-12
50x12,60x10(2)
Incline DB curls 3x8-12
20x12,25x10,25x9
Preacher Curls 3x8-12 - machine
80x9,70x10(2)
Cable hammer curls 2x12-15
30x11, 25x12(2)

3.9.09 Upper Body Workout

Today I worked out at my usually time of 5 AM. Changed my workout a little for upper body. Was doing the power 5 workout and now am doing 75-85% of my 5 rep max. I did change most of my exercises up so just kind of getting the feel today. Next week I will be increasing the weight on most of my exercises. Everything is still going well. Just a little tired today but I think the time change has a little to do with it.

Incline DB press 3x8-12
40x12 - warm up
50x8 - warm up
60x10
65x8
65x8

Decline DB flys 3x8-10
25x10
35x10
45x8 - will be increasing the weight on these next week

Bent rows 3x8-12
115x10 - warm up
135x10
145x8
145x8 - increasing weight on this exercise too

Close grip pulldowns 3x8-10
120x10
140x8
140x8

Seated Military press 3x8-12
85x12
95x10
115x8

Incline DB curls 3x8-10
25x10
30x8
30x8

Overhead DB tricep extension 3x8-10
50x10
60x10
70x8

Reverse curls superset
40x15
50x12

Tricep kickbacks SS
20x14
25x12

Tomorrow will be a killer leg workout in the morning and steady state cardio in the evening.

Changed Format & Some good workouts

I changed my template on my blog. Since baseball season is upon us, I decided to use the baseball template as my background.

Here is Friday & today's workouts. I hit a few poses today just messing around during the day. Working on my transition on my relaxed poses. I think I am getting better at this and meet with Ryan again in two weeks, so we'll see what he says. I feel good and I think everything is coming along nicely. I'm 11 weeks out.

3.6.09 - Legs
Front squats on smith - tried regular but my form wasn't right
115x10 - warm up
135x8
135x8
135x8

Leg press 3x8-12
360x10
450x8
450x10

Leg extensions 3x12-15
130x15
145x12
145x12

Glute/ham raises 3x8-12
x8
x8
x8

Leg curls 4x8-15
55x12
55x11
60x8
60x8

Seated calves 3x8-15
90x15
90x15
90x15

Calves on leg press 3x8-12
210x12
210x12
210x12

3.7.09 Back & Bis
Rack chins
BW+35x12, 10, 10

Pulldowns
120x12
120x10
140x8

Cable rows
100x12
120x10
140x8

DB back rows w/cable pullovers
30x15 - 40x15
35x12 - 50x12

Upright rows
40x12
50x12
60x10

Incline DB curls
20x12
25x10
25x10

Preacher curls w/EZ curl bar
30x9
30x8
20x8

Cable hammer curls
30x15
35x12

Abs - superset - Wtg inc crunch, leg raises, straight leg crunches

Tomorrow HIIT session.

3.5.09 Chest/Delts/Tris workout

Thursday, I did my updated workout of chest/delts/tris workout. I killed it!! It was a solid workout. Thursday night I had a meeting with Ryan and we did some posing. Still have a lot of practicing to do, so I can look good on stage. I will be practicing at home about every night. I'm getting it down.

Weight = 186.2 - Down about 1.5 pounds since last week.

Flat DB press
45x12
55x8
65x10
75x10
85x8

Incline DB flys
35x12
40x10
45x8

Cable chest press
25x15
30x12
30x12

Seated DB press
20x10
35x10
40x8
40x8

Front raises w/side lateral raises
15x14 - 15x14
20x10 - 20x8
20x10 - 15x8

Overhead tri ext
35x12
50x12
57.5x12

Lying tri ext
60x12
70x9
70x8

Dips
x11
x11
x9

This morning I'm headed up to the gym for legs!

3.3.09 Results

Today was lower body for strength. Had a pretty good workout this morning. Now my lower back is feeling it. Pretty darn sore. I hope that it doesn't get worse as I sleep tonight. Talked to Ryan and we are switching my workout splits. Below is the new workout split:

Monday - Upper body strength - cardio
Tuesday - Lower body strength
Wednesday - Cardio
Thursday - Chest/delts/triceps - cardi0
Friday - Legs/Abs
Saturday - Back/biceps
Sunday - Cardio

Performing cardio 4 times as a week as of right now.

Yesterday, while I was off I order a few things. I got a UA warm up jacket with matching pants for the contest. Yeah I'm a dork! I also bought Layne Norton's DVD. Excited to watch that when I get it, hopefully this weekend.

Here is my workout from today.

Deep dead lifts
135x10
155x8
205x4
245x3
225x5
225x5

Leg extensions
190x10
205x8

Still leg dead lifts
205x4
235x5
235x5 (w/straps)
235x5 (w/straps)

Standing calf raises
315x8 for 3 sets

Seated calf raises
160x8 for 2 sets

Abs - cable crunches, crunches, v-ups.

Tomorrow HIIT cardio at the gym.

3-2-09 Results

Today, I didn't have to work, so I went into the gym around 6ish. Was hoping for a good workout, but I was wrong. It is week 5, which is 100% max on all of my power exercises for upper body. Lets just say I was even close to hitting those #'s. A little disappointed & discouraged. Maybe the diet is making me a little weaker. Not sure! I'm thinking of changing a few things in my routine to see what happens.

This afternoon I did 25 minutes of SS cardio on my upright bike at home.

Onto my workout.

Flat BB bench - 100% - 270x5
135x12,12
175x8
225x4
255x3
245x4
245x3 - Looking to possibly change to incline BB bench

Incline DB flys 3x8-10
45x10
50x8
50x8 - This weight is good but I am going to decrease to get more squeeze at the top of the movement

DB rows on incline - 100% - 70 - 3x5
50x4
70x5 - this was hard so went down
65x5
65x5 - Switching to T-bar rows

Close grip pulldowns 3x8-10
120x10
120x10
120x10 - got a pretty good squeeze

Standing BB presses - 100% - 155 3x5
135x4
155x3
145x5
145x4 - staying with this exercise

Standing DB curls 3x6-8
35x8
40x6
40x6

Skull crushers 3x6-8
50x8
50x8
50x8

Tomorrow is 100% on lower body power exercises.

3-1-09 - Sunday Cardio

Today, I got up and went into work around 8 this morning. I worked for about 3 hours today to catch up on some stuff I didn't get done last week. Pretty productive! I have tomorrow off to get my oil changed and just relax from working. Went to the gym around 3:30 and did 30 minutes of HIIT cardio.

Saturday, I worked out my delts & arms. Great workout and my shoulders are a little sore today.

Standing BB presses 3x10 (65%)
65x12
85x10
85x10
85x10

Upright rows w/band laterals 3x8-12
50x12 - x12
60x10 - x12
60x10 - x10

Plate raises 3x8-12
45x10
45x10
45x10

Decline close grip bench 3x8-12
145x12
155x10
155x8

Pushdowns w/band kickbacks 3x8-12
50x12 - x10
57.5x10 - x8
57.5x10 - x8 - Gone!

BB curls 3x8-12
65x10
65x10
75x8

Cable curls w/hammer curls
35x12 - 20x10
42.5x8 - 25x8
42.5x8 - 25x8

Tomorrow is week 5 upper body strength. Going to be tough!

12 Weeks Out Photos - 2/28/09

Here some updated photos that I took today. I am currently 12 weeks out from the 2009 Heartland Classic. Making some good progress. The brighter pictures are from 4 weeks ago. More progress pictures to come in about 4 weeks.

2-27-09 Leg Workout

Today, I got to the gym at my normal 5 AM time. Legs was on tap this morning. Had a pretty intense workout and had some trouble walking out of the gym.

Work on the other hand was very interesting again. I am so busy, it is crazy. I took Monday off to do a few things, like get my oil changed. However, I will be going in on Sunday to catch up on emails and other stuff that I couldn't get to during the week. Week from hell! At least I have my training to relieve the stress.

Results:

Deep deadlifts
115x12
135x10
135x10
135x10

DB squats w/SB - Increase weight next week
40x10
40x10
40x10

Leg extensions
130x15
145x12
145x12

Still leg dead lifts
115x10
130x10
130x10
130x10

Lying leg curls
65x15
65x12
80x8
80x7

Seated calves superset with calves on leg press
110x12 - 320x12
110x12 - 320x12
110x12 - 320x12

End with superset of weighted crunches, leg raises and straight leg crunches.

Tomorrow is delts & arms and some cardio in the afternoon.

Killer chest/back workout

Today I did chest/back for growth. And let me tell you it was a really sweet workout.

Weight = 187.8

Flat BB bench
135x12
150x10
150x10
150x10

Flat DB press
70x12 - this was easy, increase to 80 thinking I could get 10 reps and got 8
80x8
85x7

Pushups w/feet elevated
x15
x12
x13

DB rows on incline bench
20x12
40x10
40x10
40x10

Pullups (assisted) - x50
x15
x10
x8
x7
x6
x4

1 arm DB rows
50x12
55x10
60x8

Horizontal pull ups
x9
x8
x8

Tomorrow legs for growth. Going to be another sweet workout.

Legs!

Today I did legs for strength. Deep Dead lifts are my power exercise. I put 25 lb weights underneath my feet so I could get deeper. Which makes the weight that much heavier and I could feel it when I was done. Started off with a little less weight then my program showed, but did get 220 for 2 sets of 5. Next week is 100% day, so we'll see if I am able to get all 3 sets. Other than that my workout went well.

I will be sending off my entry form for the 2009 Heartland Classic. Soon to be official!!

Deep dead lifts
135x10
175x8
205x5
220x5
220x5

Leg extensions
190x10
205x10

Still leg dead lifts
185x4
210x5
210x5
210x5

Seated calf raises
140x10
140x10

Standing calf raises
315x8
315x8
315x8

Superset of cable crunches, crunches, v-ups for 3 sets

Tomorrow is HIIT session.

Monday - Upper Body

Week 4 of 5 on my power days. Today was upper body strength. Was able to get all reps except for my last set of bench press. Next week I try for 270 for 3 sets of 5 reps. Not sure if I will be able to get this or not. Strength might be decreasing slightly as I progress through my competition prep. Speaking of competition prep. Going along nicely and this coming Saturday will be 12 weeks out. Boy, time is going to fly by and it will be here.

Bench press
135x12
175x8
225x4
245x5
245x5
245x4

Incline DB flys
45x10
50x8
50x8

DB rows on incline bench
45x4
65x5
65x5
65x5

Close grip pulldowns
120x10
120x10
140x8

Standing BB presses
115x4
140x5
140x5
140x5

Standing DB curls
35x8
40x6
40x6

Weighted dips
BW+45x8
BW+45x8
BW+45x8

Tomorrow is lower body strength.

The Weekend!

It's Sunday night and tomorrow starts a new work week and another week to pump some serious iron. Week 4, which is 90% of 5 rep max on my power exercises. Pumped to see if I can get all sets & reps. Hopefully not losing to much strength yet. Had really good workouts both Friday and Saturday.

Friday 2/20/09 - Legs
Deep deadlifts - performed with 25 lb plates underneath my heels
135x8 - warm up
135x10
135x10
135x10

Leg press
450x10
500x8
500x8

DB squats w/SB
30x12
30x12
30x12

Still leg deadlifts
115x10
130x10
130x10
130x10

Glute/ham raise - put bench in front of me for safety reasons
x6
x6
x6

Seated calves - superset w/
90x15
90x15
90x12

Calves on leg press
270x12
270x12
270x12

Saturday - 2/21/09 - Delts & Arms
Standing BB presses
65x12
85x10 (3 sets)

Upright rows w/band laterals
40x14 - x14
50x12 - x14
50x12 - x8

Plate raises
35x12
45x10
45x10

BB curls
55x12
65x10
75x8

Cable curls w/Hammer curls
30x12 - 20x12
35x10 - 25x8
35x10 - 25x8

Decline close grip bench
135x12
145x10
145x9

Pushdowns w/Band kickbacks
30x12 - x12
42.5x12 - x10
50x10 - x10

Abs - weighted crunches w/leg raises w/straight leg crunch

Monday - Upper body strength week 4

Making progress!

Today has an awesome workout on chest & back. I was spent by my last set of back. Changed up a few exercises and really kicked butt today. After work headed over to see Ryan to take measurements and practice posing. Everything is heading in the right track. Ryan is having a seminar March 28th that I will be attending to work on posing and other stuff. Looking forward to that.

Progress:
Weight = 188
Waist = 34 7/8 - this is down maybe an 1"
Body fat = 11.8% - down 1% in 4 weeks

Workout for today:
Flat BB bench
135x12
150x10 (3 sets)

Flat DB press
65x10
75x10
85x8

Pushups w/feet elevated
x10
x10
x9

DB rows on incline
25x12
40x10 (3 sets)

Pullups x50 - Did assisted pull ups or this might have taken me forever. Not a strong point of mine. I'll keep working on it.
55x12
x8
x8
70x9
x7
x6

1 arm DB rows
45x10
50x10
55x8

Horizontal pull ups
x8
x8
x7 - Spent!!

Tomorrow is legs for growth.

Today Cardio, Yesterday Legs

Today I went to the gym in the morning and did 30 minutes of High Intensity Interval Training. Went well and this is 2 cardio sessions out of 4.

Tuesday was lower body power day. Week 3, which is 82.5% of my 5 rep max. Went very well and got through my two power exercises fairly easy.

Deep deadlifts
135x12
155x8
185x4
200x5 (3 sets)

Leg extension - My legs must be getting stronger cause there is no way I could have done this a couple months ago.
175x10
190x10

Still leg deadlifts
175x4
195x5 (3 sets)

Standing calf raises
315x8
315x8
315x8

Seated calves
140x10
140x10

Abs did 3 supersets of cable crunches/crunches/V-ups

Tomorrow is Chest & Back for growth.

Also, tomorrow night I have a meeting with Ryan to get measured. Will post updates on measurements, bodyfat and weight. And I will doing a little posing practice. 13 weeks out on Saturday. Getting pumped! Ready to hit the stage!

Upper Body Strength

Today was upper body strength. Pretty good workout all in all. I am about ready to head to the bike for a 30 minute cardio session.

Bench press (82.5%)
135x12
175x8
205x4
225x5 (3 sets)

Incline DB flys
40x10
45x8
50x8

DB rows on incline (82.5%)
45x4
60x5 (3 sets)

Close grip pulldowns
100x10
120x10
140x8

Standing BB presses (82.5%)
115x4
130x5 (3 sets)

Standing DB curls
30x8
35x6
35x6

Weighted dips
BW+45x8
BW+45x8
BW+45x7

Brutal Leg workout

Saturday was leg day for size. Let me tell you it was one of my hardest leg workouts I have done in a long time. I switched up some exercises and it worked. Looking forward to my next leg workout already. No pain No gain!!! Also, threw in delt power because I was unable to get this exercise in Friday morning.

Standing BB presses
65x13
95x4
120x5
115x5 (3 sets)

Deep deadlifts - Put 25 lb weights underneath my heels. I was able to go deeper by doing this.
115x12
135x10 (3 sets)

DB squats with stability ball
25x12
25x12
25x12

Squat jumps
x12
x12
x12

Still leg deadlifts
115x8
130x10 (3 sets)

Glute/ham raise - This exercise might be the hardest one yet. I was able to get 3 reps but switched to lying leg curl. I need more practice on this exercise. Didn't really want to risk pulling my hamstrings.
x3
55x12
65x10
65x8

Seated calves SS with Calves on leg press - No rest in between sets. Did all of this back to back.
90/180x15/12
90/180x12/12
90/180x12/12

Upper Body Strength

Today I did upper body strength. I got through all of my exercises but Standing BB presses. Wasn't able to get on the equipment needed to do this exercise, so I am going to do it tomorrow before legs. Other than that was going to head back up to the gym tonight for some cardio, but with the snow it took me way to long to get home and I lost my motivation. Onto my workout.

Weight = 190.8

Bench press (70%)
135x12
155x8
175x4
190x5 (4 sets)

Incline DB flys
40x10
45x8
45x8

DB rows on incline bench (70%)
35x4
50x5 (4 sets)

Close grip pulldowns
115x10
130x8
130x8

Standing DB curls
30x8
35x7
35x7

Weighted dips
BW+45x10,8.7

Tomorrow is lower body strength with my delt power before.

Delts/Arms

Today I did delts and arms for size. For some reason this morning I couldn't get the motor running and low energy. But I managed to get through my workout alright. Tomorrow I will post my weight. Hoping to be down another pound and be right on course.

Standing BB presses
65x12
85x10 (3 sets)

Lat raises/Front raises - Superset
15x14
20x10
20x10

Reverse pec deck flye
70x15
75x15
85x15

Seated DB curls
20x12
25x10
30x8

Overhead rope extension
30x12
42.5x12
50x10

DB preacher curls
25x12
30x10
30x10

Decline lying tricep extension
60x12
60x12
60x10

Cable hammer curls/Pushdowns - Superset
30/50x15
35/60x12
35/60x12

Tomorrow is HIIT cardio.

Tuesday - Lower Body Strength

Today was legs for strength. 70% of my 5 rep max, so fairly light and next week the weight gets heavier.

So here we go.

Deep deadlifts
135x10
145x8
155x4
170x5 (4 sets)

Leg extensions
160x10
180x10

Still leg deadlifts
135x4
165x5 (4 sets)

Seated calf raises
140x10
140x10

Standing calf raises on smith - I will be increasing this exercise next week
295x8
315x8
315x8

Cable crunches SS w/crunches
65x12 /12
65x12 /12
65x12 /12

Tomorrow - Delts & Arms

Monday - Chest/Back

Gook workout today! I did chest & back for growth. Pretty tired this morning for some reason but got through my workout just fine. Cranked up the rock music and went to work. Gym was fairly busy this morning. Everyone must came in to work off all the junk they ate over the weekend.

Bench press
135x12
150x10 (3 sets)

Inc DB press
55x12
70x8
75x7

Pec deck machine - Crossover machine was occupied for the second straight week
100x15
115x12
115x12
130x10

DB rows on incline bench
25x12
40x10 (3 sets)

Pulldowns
115x12
130x10
135x8

Cable rows - wide grip
100x12
120x10
120x10

Cable pullovers
40x15
40x15

Tomorrow is Lower body strength. Week 2 which is 70% of my 5 rep max.

The Weekend!

Today I went to the gym for cardio HIIT style for 30 minutes. That is 3 of 4 sessions of cardio I did this week. Next week I will be doing all 4 sessions like I should be. No more slacking on cardio.

192.8 is my weight for this week, so I'm down another pound. I'm making some great progress.

My competition prep is going along just fine. Workouts have been solid and my diet has been great. I have the urge every now and again for some bad food, but just have to remember what lies ahead. 15 weeks out!!

Here is my Saturday workout. Upper body strength. This is week 1 of 5 after I tested 5 rep max last week, so lighter weight.

Bench press (55%)
135x12
135x8
150x5 (5 sets)

Incline DB flys
45x10
50x8
50x8

DB rows on incline bench (55%)
30x4 - warm up
40x5 (5 sets)

Close grip pulldowns
120x10
140x8
140x8

Standing BB presses (55%)
65x4 - warm up
85x5 (5 sets)

BB curls
65x8 (3 sets)

Weighted dips
BW+45x8
BW+70x8 - New PR!!!
BW+70x6

Cable curls superset w/RB kickbacks
50x12 (2 sets) & green bandx12 (2sets)

Weighted incline crunch 3 sets of 15 reps.

Monday is Chest/Back for size.

Another good workout in the books

Today was leg day and high carb for nutrition. Legs were pretty much gone by the end of the workout.

Smith machine Squats
135x12
185x10
195x10
195x10

Leg press
360x12
450x10
540x8

Leg extensions
130x15
145x12
150x12 - Quads were burnt out after this set!

Still leg deadlifts
115x12
130x10 (3 sets)

Lying leg curls
55x15
60x12
65x10
65x8

Seated calves SS w/Calves on leg press
90x15 (3 sets) & 270x12 (3 sets)

Tomorrow is upper body strength in the AM & 30 minutes SS cardio in the PM.

Two days worth of workouts

Here is my last two days workouts. Both were really good! Diet is going well too. I will report my weight tomorrow. In two weeks I get measured again to see where I'm at and begin to practice my posing with Ryan. Looking forward to that.

Tuesday - Lower body strength
Deep Deadlifts (55%)
115x8 - warm up
135x5 (5)

Leg extensions
160x10
175x10

Still leg deadlifts (55%)
115x4
130x5 (5)

Standing calf raise
295x8
315x8 (2)

Seated calf raise
140x10
140x10

Cable crunches superset with crunches for 3 sets.

Wednesday - Delts/Arms for growth

Standing BB presses
65x10
85x10 (3)

Lat raises superset w/bent raises
15x14 / 15x14
20x12 / 20x12
25x10 / 25x10

Upright rows
60x12
70x10 (2)

Incline DB curls
25x10
25x10
30x7

Machine preacher curls
80x12
85x10
90x9

Overhead cable tricep ext.
50x15
65x10
65x12

Lying tricep ext
80x10
80x8
80x8

Cable hammer curls superset w/pushdowns
42.5x12 / 70x11
50x10 / 70x10
50x10 / 70x10


Tomorrow - HIIT cardio for 30 minutes.

Monday - Chest/Back

Today I did chest & back and then did 30 minutes SS cardio. 16 weeks out from my competition. Workouts, diet, and cardio have been going well. Have to keep clicking on all cylinders leading up to my first show. No slacking!!!

Workout for the day:
Bench press
135x12 - warm up
150x10
150x10
150x10

Incline DB press
60x12
70x8
75x8

Pec Deck
115x15
130x12
130x12

DB pullovers - Adding this exercise to hit more of my middle chest. Need some work in this area.
40x14
45x10

DB rows on incline bench
25x12 - warm up
40x10
40x10
40x10

Pulldowns
115x12
130x10
145x8

Cable rows
120x12
140x8
140x8

Cable pullovers
40x15
50x12

30 minutes SS cardio on upright bike

Tomorrow - Lower body strength

16 Weeks Out Photos

Overhead abdominal

Side chest

Side tricep

Front double bi

Relaxed pose

Most muscluar - Favorite right now

Rear lat spread

I will be posting more pictures in two to three weeks. My definition should improve quite a bit and I need to work on posing. I'll be going to get a full length mirror at Wal-Mart soon. :)

Definitely have some work to do in the next 16 weeks before the big contest. Stay tuned for more on my competition prep.