Thursday 7/17/08
Meal 1:
eggs (3 whites, 2 whole)
1 cup of oatmeal
8 oz of red meat
protein shake 50 grams
Meal 2:
3 TBS heavy cream
4 Strawberries
Meal 3:
8 oz chicken breast
vegetables
sweet potato
banana
Meal 4:
3 TBS heavy cream
4 strawberries
protein shake 50 grams
Meal 5: Pre-Workout
mass maker 3 scoops
creatine
Meal 6: Post Workout
protein shake
creatine
Meal 7:
8 oz chicken breast
vegetables
sweet potato
Meal 8:
3 TBS heavy cream
protein shake 50 grams
Workout 7/17/08
Hack Squat
240 x 10
240 x 8
240 x 8
240 x 8
240 x 8
DB Shoulder Press
45 x 20
45 x 20
45 x 20
Leg Curl
165 x 10
165 x 8
165 x 8
165 x 8
165 x 8
Standing Calf Raise
135 x 20
135 x 20
135 x 16
Leg Extension
165 x 10
165 x 8
165 x 8
165 x 8
165 x 8
DB Front Raise
25 x 20
25 x 17
25 x 15
Friday 7/18/08
No Workout
Meal 1:
eggs (3 whites, 2 whole)
1 cup of oatmeal
8 oz of red meat
protein shake 50 grams
Meal 2:
3 TBS heavy cream
4 Strawberries
Meal 3:
8 oz chicken breast
vegetables
sweet potato
banana
Meal 4:
3 TBS heavy cream
4 strawberries
protein shake 50 grams
creatine
Meal 5:
8 oz chicken breast
vegetables
sweet potato
Meal 6:
3 TBS heavy cream
protein shake 50 grams
Sat and Sun; out of town.
Monday 7/21/08
Meal 1:
eggs (3 whites, 2 whole)
1 cup of oatmeal
8 oz of red meat
protein shake 50 grams
Meal 2:
3 TBS heavy cream
4 Strawberries
Meal 3:
8 oz chicken breast
vegetables
sweet potato
banana
Meal 4:
3 TBS heavy cream
4 strawberries
protein shake 50 grams
Meal 5: Pre-Workout
mass maker 3 scoops
creatine
Meal 6: Post Workout
protein shake
creatine
Meal 7:
8 oz chicken breast
vegetables
sweet potato
Meal 8:
3 TBS heavy cream
protein shake 50 grams
Workout 7/21/08
Weighted Pullups
15 x 10
15 x 8
15 x 8
15 x 7
15 x 6
Machine Fly/Peck Deck
150 x 20
150 x 20
150 x 20
Hammer Strengh Chest Supported Row
110 x 10
110 x 8
110 x 8
110 x 8
110 x 6
Close Grip Bench
125 x 20
125 x 20
125 x 16
DB Row
75 x 10
75 x 8
75 x 8
75 x 6
75 x 6
VBar Tricep Extension
90 x 20
90 x 20
90 x 20
Alternate DB Curl
45 x 10
45 x 6
45 x 6
45 x 5
45 x 5
Two weeks down 16 to go.
I have been slacking in this forum for the past couple of weeks but I have been keeping up with my workouts and tracking my results. I went to see my trainer last week and I weighed in at 210 at about 6.8% bf.
I have about 14 weeks left until the competition and it looks like I am right on track.
I have also started to take amino acids, liver pills and zma. The zma is great I have not slept this well in a long time.
I am now 6 weeks out from the competition. I posted new pics in my profile that I took october 14th.
Not criticzing, just wondering, because you’re doing something right looking at your avatar pick, but why cush high reps on some of the exercises, doing close to 20 reps on some of you sets, and I figured they’re not warm up sets because your using the same weight on all the other sets.
Do you think it be more beneficial to work in the 6-8 rep range and significantly get your strength up on the major lifts and see mass gains that way or do you think doing what your doing now is your best bet, and why? The presidential debate has me asking thorough questions lol, sorry for the length, and good job thus far.
I do what works best for me. This is the plan me and my trainer came up with. He has competed numerous times and this is what his plan was, my plan has changed significantly since I create this thread. I am now on a more mass building workout which does include reps in the 6-8 range but also incorporate 15-18 rep rangess.
My last 8 weeks leading into the comp is 4 days on and 1 day off. I just havent updated this too often because it just got too tedious to keep it up.
No offense, but looking at your picture from 10/14/08 doesn’t look anywhere near 8% bf. Just an observation… post them on here and get other opinions, but I’m pretty sure your not at the 8% mark.
Keep up the good work though and to reiterate what a_b said, your reps are real high when I believe he is saying you should be focusing on keeping your strength or even gaining while cutting up.
YB
Just posted new pics in my profile. I am 16 days out from my comp. I am weighing 201 lbs as of 11/6/08 in the morning. I am down 25lbs from when I first started training 3.5 months ago.
After I woke up this morning and did my morning business I weighed myself at 200 even.
I guess my goal of attaining 195lbs is not going to be achievable this time through. I will probably come in around the high 180s.
I am now exactly 12 days from my first contest. I weighed in this morning at around 197lbs. My quads are separating and my abs have finally decided to show up.
Stepped on the scale this morning weighing 195. I am down 30lbs since I started this little journey. Only 11 days to go before the big night.
I posted some new pics as of 11/11/08. I am now weighing 194 and 10 days away from my competition.
Well its only 8 days away now. I am feeling good and looking good. Weight has come down a total of 32 lbs since May. My bf% is sitting it at 5% it shouldnt be a problem getting that down to 3.5 - 4% in one week.
So it has been a total of 17 weeks. The show is now only 5 days away.
Competition is tomorrow. Weight is down to 190 lbs and 4.0% bf.