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.

Legs for Size

Today I hit legs. Went with lighter weight for more reps. Got a really good workout in on my legs today and had a little trouble walking out of the gym. One more workout to go tomorrow and my first week of my pre-contest prep is in the books. 16 more weeks to go. I will be posting pictures on Sunday and then every two weeks after to show my progress.

Smith machine squats
135x12
135x12
185x10
185x10
185x10

Leg press
360x10
360x10
360x10

Leg extensions
115x15
130x12
130x12

Still leg deadlifts
115x12
130x10
130x10
130x10

Leg curls
55x15
60x12
65x8
65x8

Seated calves SS w/calves on leg press - Burned out my calves to finish up
90/180x15/12 (3 sets)

Tomorrow is Delts & Arms.

Chest/Back/Abs Size

Thursday I did chest, back, and some abs. I went fairly light on most exercises on Thursday. Trying to recover from testing on Tuesday.

Weight = 193.8

Here is my workout.

Bench press
135x12
135x12
150x10
150x10
150x10

Incline DB press
50x12
60x10
60x10

Cable crossovers
20x15
20x15
20x15

DB rows on incline bench - I really like this exercise (TJ give it a try the next time you workout)
25x12
40x10
40x10
40x10

Pulldowns
100x12
120x10
120x10

Cable rows - one arm alternating
35x12
35x12
35x12

Cable pullovers
30x15
35x15

Weighted crunch/Leg raises

Upper Body Strength

Today was an awesome workout. Broke one new PR and was close to setting another one. Tonight I did 25 minutes cardio and will be getting to the gym at 5 AM tomorrow morning to do 30 minutes of HIIT.

123 days out!

Bench Press
135x12
185x8
225x4
270x4 - Failure - went back down to get more bench in.
250x4 - Possibly could have got another rep but didn't have a spot
235x5

DB rows on incline bench
40x4
65x5
70x5 - New PR
55x8

Standing BB presses
135x4
155x5 - Broke PR - New record - Pumped that I was able to get this up for 5
160x3 - Tried to go for 5 more pounds but was only able to get 3 reps - Maybe in 5 weeks
135x5

Incline DB flys
35x10
40x8
40x8

Close grip pulldowns
115x10
130x8
130x8

Barbell curls
75x8
75x8
75x8

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

Cardio - SS for 25 minutes

Leg Day - Broke PR's!!

Today was 5 rep test day for Legs. I did dead lifts & still leg dead lifts. I was able to get 245 for 5 reps on deadlifts & 235 for 5 reps on still leg dead lifts. I increase my 5 rep max 20 pounds on still leg deads. Looking forward to hitting it hard the next 5 weeks on legs. Day 1 of 124 of my pre-contest diet has went well. I as type this I still have one more meal to go. Casein protein mixed with skim milk & flax oil.

Workout performed this morning at 5 AM.

Dead lifts
135x12
155x8
205x4
225x5
235x5
245x5

Leg extensions
130x12/12

Still leg dead lifts
185x4
220x5
225x5
235x5 - New PR!!!

Standing calf raises
295x8
315x8/8

Seated calf raises
140x10/10

Cable crunches/crunches/v-ups - 3 sets

Tomorrow - Upper body PR 5 rep test in AM & 30 minutes SS cardio in PM.

Saturday's Workout - Delts/Arms

Saturday's workout was shoulders and arms. Had a really good workout. Saturday night had a Winter party for work at Legends. Had my last two alcohol beverages for 4 months as I get ready for my first natural bodybuilding show. I'm pumped!

Standing BB presses
2 warm up sets
85x10/10/10

Lat raises SS w/bent raises
15x14/14
20x12/12
25x10/10

Upright rows
65x10
75x10
75x10

Inc DB curls
25x10 - One arm at a time
25x10 - Both arms
25x10 - Single arm for 5 then switched to other arm for 5 and then did again - This works really well

Preacher curls - machine
80x12
85x10
85x10

Overhead tricep ext - machine
110x12
115x12
120x12

Lying tricep extension
80x10
90x8
90x8

Cable hammer curls SS w/Pushdowns
42.5/60x15/12
42.5/60x15/12

High cable curls SS w/RB kickbacks
15/YRBx15/15 for 2

Monday I start my pre contest diet and this is my test week for all power exercises. I'm hoping to make improvements on all exercises. Hoping bench press increases. I might try to hit 300 for one rep if I feel up to it.

Thursday/Friday Workouts

Thursday's workout was legs.

Smith machine squats
2 warm up sets
185x10
185x10
205x10

Leg press
360x12
450x10
450x10

Leg extension
130x15
145x12
145x12 - Toast!

Still leg deads
120x10,10,10

Leg curls
55x15
60x12
65x8
65x8

Seated calves
110x15
130x10
150x8

Calves on leg press
270x12,12,12

Today I did Chest, Back, and abs. Really good workout. After work I went and got my body fat check as well as getting measured. All measurements increased, which is a good thing, except for my waist. That will be going down starting on Monday. Pre-contest diet starts Monday.

Weight = 195
BF % = 12.7% (Hope to be below 4% on May 30th)

Bench Press
2 warm up sets
145x10,10,10

Incline DB press
55x12
65x10
70x8

Cable crossovers
20x15
25x15
30x12

DB rows on inc bench
45x10,10,10

Mach seated rows
70x13
85x12,12

Cable pullovers
35x15
42.5x12

Mach crunch/leg raises/straight leg crunch.

Pre-contest diet starts Monday! 17 weeks out! I will post pictures in a few weeks.

Upper Body Strength

Week 5 which means it 100% on my bench press, DB rows (switched from bent rows), and Std BB presses. Was only able to get two sets of 4 reps for bench press, so I moved up to 275 and did for 1 rep. We'll see if I am able to increase my bench max for 5 reps next week. Other than that the rest of the workout was fine.

Here it is.

Bench press
3 warm up sets
265x4
265x4
275x1

Incline DB flys
45x10
50x8
50x8

DB row on incline bench
60x5
60x5
60x5

Close grip pull downs
120x10
120x10
140x8 - This might have been easy(can't remember). I was asked to spot some guy on DB bench and it took him forever to do the set. He had the heaviest DB's which are 100's.

Standing BB presses
150x5
150x5
150x4 - Excited I was able to get up two sets of 150 for 5 reps - Looking forward to increasing this next week.

BB curls
65x8
65x8
65x8

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

Thursday is leg day for size. Looking forward to Friday to meet with Ryan Irwin to do measurements and bodyfat %. Could be go time for my diet!

Legs

Today I did legs for strength. It was week 5, which is my 100% week for power exercises. Changed from SM squats to deep deadlifts at week 3, so I don't have a 5 rep max establihsed for this yet. That will be coming up next week. Looking forward to breaking some records on deadlifts and still leg deads for hams.

Here is my workout:

Deep deadlifts
2 warm up sets
225x5/5/5 - Going to shoot for 250 for 5 next Monday. I get a stiff lower back every time I do deadlifts. Hopefully my form is correct.

Leg extensions
160x12
175x12

Still leg deadlifts
1 warm up set
215x5/5/5 - This wgt was fairly easy, so I'm looking at breaking this record for PR next Monday.

Std calf raises
295x8
305x8
305x8

Seated calf raises
140x8
140x8

Abs - Superset
Cable crunches/Crunches/V-ups
50x12 x10 x10
50x12 x10 x8
50x12 x10

Tomorrow - 100% on Bench, Std BB presses - Switching to DB rows lying on incline bench for back.

Friday/Saturday Workouts

Friday I did legs for size and Saturday I did Chest/Back for size. Both workouts went really well. Today I bought a stationary bike. Looking forward to doubling my cardio sessions tomorrow. Going to do two 30 minutes HIIT sessions, one in the morning and one in the afternoon.

18 weeks out from my 1st bodybuilding show!! I have one or two more weeks of my bulking diet before I start my pre-contest diet.

Friday's WO
Smith machine squats
1 warm up set
195x10
205x10/10

Leg press
360x10/10
450x10

Leg extensions
130x15
145x12/12 - Quads were toast!

Still leg deads
1 warm up set
120x10/10/10

Lying leg curls
50x15
55x12
60x10
65x8

Saturday's WO
Bench press
1 warm up set
145x10/10/10

Incline DB press
70x8/8/8

Cable crossovers
20x15
25x15/15

Bent rows
1 warm up set
115x10/10/10

Pulldowns
140x10/10
160x6

Lying DB rows on inc. bench (This is going to be my new power exercise for back)
25x12
40x8
50x7

Cable pullovers
40x15
50x12

Abs - Superset
Machine crunch/Leg raises/Straight leg crunch


Tomorrow - Cardio

Delts & Arms Workout

Today was delts, biceps, and triceps. Still have this dumb cold and my nose ran consistently while I was working out but I managed to get through my workout OK. This is my shoulder size day, so I do less weight and drive the weight up quickly for explosiveness for my power days.

Standing BB presses
65x12 - warm up
85x10(3)

Lateral raises SS with bent raises
15x14/14
20x12/12
20x12/12

Upright rows
65x12
75x10
75x10

Incline DB curls
25x10
25x10
30x8

Machine bicep curls
80x12
95x8 - This was a little heavy so I dropped back down to 85
85x10

Machine tricep extensions
95x12
110x12
115x12

Lying tricep extensions
80x10/10/10

Cable hammer curls SS with Pushdowns
42.5/60x12/12/12

Arms were pretty wore out when I got done with my last exercise.

Tomorrow - Leg day and hopefully a little warmer weather.

Also, Dad and I are going to run to Push, Pedal, Pull to purchase a Stationary Bike on Saturday. I am excited for that.

Upper Body Power

Today I did upper exercises for power, which consisted of bench press for chest, bent rows for back, and standing shoulder press for delts. I was able to get through all my sets and reps at 90% of my 5 rep max on each of these exercises. My lower back is a little stiff and sore from dead lifts on Monday and my wrist & forearm are sore after doing bent rows today. I am thinking about changing my power exercise on back.

Here is my workout:

Bench press
135x12 - 1st 3 warm up sets
155x8
225x4
240x5 (3)

Incline DB flys
45x10(3)

Bent rows
135x4 - warm up
185x5(3) using straps & belt

Close grip pull downs
120x10,10,8

Standing BB presses
115x4 - warm up
135x5(3)

Barbell curls
65x8(3)

Weighted dips
35 lbx8
45 lbx8(2)

Tomorrow - Delts, Arms for size

Legs Workout

Here is my workout from today. I skipped doing legs on Monday, cause I was tried from WWE wrestling and having more beer than I should have. Oh well, only a few more fun weekend nights before the pre-contest diet starts up the last week of January or first week of February.

I will be preparing to enter my first bodybuilding show 2009 Heartland Classic on May 30th in Omaha, NE. Getting really excited for it! Stay tuned for pictures and how everything is going.

Deep deadlifts
2 warm up sets
205x5
215x5
225x5

Leg extensions
145x12
160x12

Still leg deads
1 warm up set
195x5 (3)

Seated calf raises
140x10 (2)

Calves on leg press
180x15 (3)

Cables crunches superset with crunches
65x12,12,12
x12,10,8 - Abs were sore by the end. 6 pack here we come!

Tomorrow - Upper body power - 90% of 5 rep max on bench, bent rows & shoulder press

Chest & Back workout

I did chest & back today for size/strength. I wasn't able to do bent rows for my back because both machines were occupied, so I skipped them today. I hope that doesn't effect my workout next Tuesday. All in all it was a very effective workout. And I did HIIT cardio for the 1st time in a long time. I better get used to cardio. I'm going to be doing a lot starting the first of February.

Here is my workout:
Bench Press
1 warm up set
145x10(3)

Inc DB press
80x8
70x10
60x8 - I was spent from starting with 80's. Trying for 12 reps.

Cable crossovers
25x15
30x12,10

Bent rows - Skipped - Gym is to small - Don't have enough equipment

Pulldowns
140x10(3)

Seated cable rows
120x10
140x8,10

Cable pullovers
35x15
42.5x12 (2)

Weighted Inc crunch w/12 lb med. ball - 3 sets for 15

Cardio
3 min warm up
10 minutes HIIT - 100% for 15 sec, 50% for 45 sec
3 min cool down.

Tomorrow - 30 minutes cardio and then off to Hooters & WWE wrestling at Wells Fargo Arena.

Legs Workout

Got to the gym around 5 this morning, like I do every morning. Was a little tired from staying up till 11 watching the National Championship game, but had a solid workout. Skipped abs, but will be working those in my workout tomorrow along with Chest & Back, and finish with 20 minutes of HIIT cardio.

Here is my workout from this morning:

Smith machine squats
2 warm up sets
185x10
195x10 (2)

Leg press
360x12
450x10
500x8

Leg extensions
130x15
145x12 (2)

Still leg deadlifts
1 warm up set
120x10 (3)

Lying leg curls
50x15
55x12
60x10
65x7 (failure)

Seated calves
90x15
110x12
130x10

Calves on leg press
270x12 (3)

Weight - 194

Tomorrow's workout - Chest, Back, Abs, Cardio