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