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)