Hi Bill its nice to see you over here as well. Good luck in your show.
I'm Tanned. At this point my tan looks about as dark as Hulk Hogan's, so I figure I'm about 3 coats away from being dark enough. I'm eating my refeed as I type this, and then its off to bed to wake up and hit it HARD tomorrow for my last workout before the SHOW!!!
Here's Tuesday's workout
Incline DB Press
60x12 35x10 25x15
60x8 35x10 25x15
DB Military Press
45x8 35x9 20x12
45x8 35x7 20x11
30x10 20x10 10x10
30x8 20x10 10x12
VBAR Triceps Press Down
190x10 150x7 120x12
190x4 150x4 120x6 90x7 70x12
Seated Calf Raises
I kept the pace much higher than when I did this workout on Sunday. It hurt, but felt great to just dig in and PUSH. Took my D4, did my mandatories, and then 35 mins of treadmill at 21% incline speed 4-4.2, 620 calories burned. I did another couple of rounds of posing later this evening with some work on my routine. The routine is only 60 seconds and goes by in a flash. When I hit it right it flows very well, but my main focus is the MANDATORIES. That's where it counts.
I cannot wait until tomorrow at 6pm. I can stop loading sodium and start shedding all this water.
Dont forget to post us some show pictures!
Here's a pic from this morning before half the ProTan came off in the shower. I'm still a little bloated from all of the water and sodium, but tonight I stop the sodium so I'll shed and absorb all this water in the right way. Full and Vascular for SHOWTIME!!!
3 Days is more than just one of the greatest songs of all time by Jane's Addiction, it's all the time I have to wait to get on stage and get this going ON!!!
Today was my last session with weights, and I made it as though it would be my last workout ever. HIT IT HARD AND QUICK. I felt every bit of every rep.
Close Parallel Grip Lat Pulldown
150x12 120x15 110x8
160x10 130x7 120x11
Close Grip Low Row
180x10 150x8 135x10
180x11 150x9 135x12
90x12 60x12 50x13
90x11 60x11 50x13
100x14 80x11 60x9
100x13 80x7 60x15
100x14 80x6 45x8
100x10 70x8 45x7
Then it was D4 time and some posing. Was already sweating big time. My shirt had some nice light ProTan stains developing. Then it was 35 mins at 21% incline speed 4-5 630 calories burned.
I am so happy to be done salting my food. I was starting to get slightly weirded out by the water retention. But it is already dissapating.
I went back to the gym to pose tonight with my boy Nathan. Nathan will be doing his first show Saturday as well. He has made amazing progress. One year ago he weighed 300 pounds. He should be competing at around 205. Next year when his skin has tightened up he will be a monster.
While posing I noticed something that made me happy; Slight lines forming on my upper glutes. There's still an outside chance of Striations. I'm going to keep squeezing and dropping this water.
Tomorrow is just 25 minutes of cardio and POSE, POSE,POSE. Then some ProTan on top.
Here's a few shots from this morning. Things are tightening up!!!
I did it. My goal was to win the Novice overall, and I did. I also finished fourth in a tough open middleweight class. I have no problem taking fourth in that class. The top three were phenomenal.
I have to thank Beast for all of his work and patience with me during this prep, Marc for being an inspiration in all aspects of life and sport, My fellow Team Scivation athletes Shawn and Ben, for motivating me top go to places I didn't know I had.
Now it's time to prep for the Clash on Oct. 20. I know where I can improve on how I executed Beast's plan for my last prep, and will bring a drasticaly improved physique to the stage on Oct. 20. This time I will be SHREDDED.
congrats on taking 1st place in overall Novice class. Great Job
By the way, I get a page not found in photobucket when clicking on the links you posted.
Now onto today, and it was right back at it. I had jury duty this morning, luckily I was not chosen, I don't think they would have liked me breaking out my tupperwares every couple of hours.
Since I was trapped downtown for lunch I caved in and had some more sushi. Not a lot of sushi though, and made sure that the rolls contained avacado to help buffer the rice.
I just threw together a chest workout for today. Something to kind of deload, and let me do some movements I haven't done for 6 months.
Incline BB Press
135x12 warm up
165x5 Needless to say I was pretty weak, but form was perfect. I felt every inch of each rep.
Flat BB Press I did a quick strength test and the returned to reps
135x12 warm up
185x5 warm up
225x1 Good thing as Bob Chick says, there's no bench press round onstage
Low Cable Cross
50x10 At this point my pecs were at least twice the size they were on saturday. VasoXplode rocks!!!
High Cable Cross
70x12 This was my ego lift. My chest was FULL and straiated. I allowed me to see the potential tha t I can fufill.
Great workout. Felt good, rest periods were longer than usual for compounds, but still short for the cable work. I'm so ready to do this 4 week LEAN MASS program, and then SHRED. I know how I can improve on the wy I followed the plan Derek, and the Cut Diet laid out for me.
Took my Dialene4, waited about 10 minutes, and then did 20 mins at 24% incline, speed 4, burned about 400 calories.
Now on another note, I found out tonight, as many of his fans did that Chis Benoit passed away today. I am shocked and saddened. He was an amazing performer and athlete. His physique was always in impecible form. One of the things that lead me to bodybuilding was the physiques of my favorite pro wrestlers.
May God Bless you Chris Benoit, and may you rest in peace.
Here's a pic Ben took while I was onstage
Today was a great day. I love working back and since I was just throwing together a workout I decided to do some moves I haven't done since before my prep.
135x10 warm up
245x12 These felt phenomenal. It was great to scrape my shins with the bar again. I decided to play it safe since it's been 4 months since I've deadlifted so I didn't go heavy. I warmed into them very well, and just like yesterday my form was impecable.
Wide Grip Low Row overhand grip
165x12 I could really feel these in my lower lats. My gym has one of those great old school bars that allows you to bring your hands all the way to your sides for that extra contraction.
Close Parallel Grip Pullups
8 I wasn't very strong on these, but they felt great on my outer lats.
Wide Grip Pullups
6 Again, not too strong, but perfect form. Extreme squeeze in the middle back. I've never felt the movement like I did today.
315x8 Again not too strong, and after doing them I know I prefer using DB's. I like seated DB shrugs best, because of the stretch.
40 I did these with my hands on my glute/ham tie ins to really focus there. Great feel to the movement and now I know where the striations will be after the next Cut.
Then it was D4 waited about 10 minutes for it to digest a bit followed by 20 mins treadmill 24% incline speed 4 burned somewhere around 400 Calories and SWEAT.
I'm going tobe backing off on the Dialene. I'll go down to one dose a day while on the mass program. I am also taking some time off from Anagen and Fenotest. This way when I go back to them again the results will be killer. I will also be dropping the CLA until I begin my Clash prep. I'm still doing the Sesamin. I want to get bigger, not fatter.
The main thing that I've noticed in the last two days is my mind muscle connection is at an all time high. I feel every bit of every movement. I'm guessing it's a by product of all the posing leading into the competition, as well as the extended amout of posing I did on Saturday. However it came about I love it. It has really improved my form.
Well hows your training after the show going?? You cant leave us all in suspense. What are you doing differently now that its over?
Derek, will have my new program for me before Monday. We decided that the major emphasis will be on building up my legs. Then the secondary will be adding some size to my delts. Then about 12 weeks out from the Clash I will be back on the Cut Diet. I've heard of people making great gains post contest, so I'd like to add 5 pounds of lean mass without my BF% going above 6.5.
This week I am just not measuring my foods, but still eating a Cut Diet style menu. I just am giving myself more variety ie., shrimp, salmon, and whole eggs. Tonight I'm going to do a carb refeed, but this weekend it will be a cheat meal.
A cheat meal...no ...the guilt, lol so what are you having? something good? I to am working on building my legs. Squats deadlifts and all that fun stuff. I also want to build back and bi's. I cant wait to see your progress on legs. I've always found legs to be hot on a man.
Speaking of legs this is what I threw together today. I have to admit that I took it pretty easy today, but I still put in some work.
95x10 warm up
145x6 Bar was slipping
145x7 These felt good. I haven't done any for 4 months, so I did not push things. I definatley felt them though.
70x20 steps These hit the glute ham tie ins pretty good. Was going to do more, but as I've said this is my week off and I BS'd with some people too much, and ran out of time. Had to make my massage appointmnet.
I've been looking at pics from the contest, and I know that what separated me from 4th and 3rd place was my legs.
Today was arms and I really didn't know what I wanted to do until I got down to it. And this is what I came up with.
Supported Forward Lean DB Curls
20x10 warm up
25x10 warm up
1 Arm Hammer Strength Preacher Curls
Reverse EZ Bar Curls
45x10 warm up
CG Bench Press
Reverse Grip Tri Cable Ext.
1 Arm OH Tri Ext.
DB Wrist Curls
DB Reverse Wrist Curls
Then it was 20 mins on the treadmill started at 24% incline and decreased it every 5 mins. Speed 4 burned about 380 calories.
This has certainly been a good deload/reload week. There has been one thing though. Earlier this week I had some weird pressure in my lower abdominal/groin area. I've been monitoring it all week. Hopefully its just an upper groin strain. I'm going to bet it checked out as soon as I can get an appointment. There's no pain, but I know something is weird in that area. Obviously it hasn't stopped me from training. And as the week has gone by it has felt better. I'm just going to keep training smart.
Good news!!! I didn't hold back at all today and had minimal discomfort in my upper groin lower abdominal area. This doesn't mesn that I'm going to go crazy and try and max out on sqauts or deads, but I'm going to monitor it and push a bit harder come Monday's workout. I should have my new routine form Derek by then, and I'm ready to ROCK. I managed to stay pretty lean this week without being super concious of my portions. I eat pretty clean year round, so it shouldn't be a problem to get even more shredded of the clash.
85x10 warm up
115x8 warm up
Seated DB Front Raise
Wide DB Upright Row
Lying Cross Body Laterals
Hammer Strength Behind Neck Press
EZ Bar Upright Row
Leg Press Calf Extensions
I hit some poses at the ned of everything and things are still ooking good. I think my legs are almost more separated than last week. I've slowly added carbs back into my first 2 meals of the day, then its back to Cut Diet stlye menu for the rest of the day. Basically I've adde a 1/2 cup of oatmeal with 2 tablespoons of rasins, and about 2.5 tablespoons of Natty PB. Who need candy when you can eat this. Then I eat a small grapefruit with my second meal.