Looks like things are moving in the right direction slowly. Who knows… maybe I’ll hit that 165 by Christmas…
Work got hectic yesterday so shoulders are getting moved to today as soon as I finish this update. Still hurting a bit but much better overall. I’ll do a bunch of foam rolling and stretching/warm up to start things off.
Today’s training
Barbell OHP
Dumbbell OHP
Arnold press
Plate raises
Front felt dumbbell raises
Between the leg rope cable raises (front delt)
Incline reverse flys
Bent over reverse flys
Cable rear felt extension
Heavy dumbbell partial lateral raises
Lateral raises
6 way felt finisher
When my lbs came back my HCT was a little high so I’m gonna do a double red donation this afternoon. I hate giving blood but it gets me in range for about 6 months so I guess twice a year isn’t the worst thing.
12/8
Woke 166.4
Well that’s a nice surprise. That’s a big drop and this time it’s not hang over and dehydration induced. Just good old fashioned dieting and grinding day in and day out.
It’s funny looking back at my contest prep… by the time was at my current weight the fatigue had really set in. This go round I’m not stressing about it. Just eating clean and only having carbs in the morning through my afternoon workout. I’m not doing any cardio other than keeping rest minimal during my workouts. I feel pretty dang good… have plenty of energy to get through lifting sessions , and am only slightly starving lol.
I think part of it is that I’m listening to my body more rather than trying to follow a rigid plan set in place by my trainer.
Gonna rest today and hit it hard again starting Monday.
Thanks Mort. 40’s the new 20 lol. Gotta fight against this getting old crap. I did a physique update a few weeks ago I think. Sitting fairly lean. Trying to go into surgery with a little buffer knowing that I’ll be payed up for a bit
Yeah your body is having a full on mutiny. Sorry man. I’m sure that’s really frustrating. Hopefully this next round of docs and appts will shed some light on what’s going on. Till then stay strong dude!
Today’s training will be chest and triceps. Probably gonna stock with my normal routine but throw some more drop sets in there. Hope everyone is starting the week in a good place.
I stayed at a hotel the night before the show so I don’t have a weigh in on the day of… that said I’d guess it was probably about 157. I was 159 like 2 days out and I didn’t have much water that last 24 hours
I had a body scan done during contest prep when I was 173 I believe. It showed 9.9% so after doing the math I believe I landed around 5-6% on stage day
Oh my gosh I don’t know why I’m yo-yo-ing up and down like this. Not a big deal, but it’s just weird. I normally change .2 or .4 but I’m up 2, down 1.5 etc. it’s strange to me.
My shoulder is starting to feel a little better. Still a decent amount of pain when reaching across my body, but noticeable improvement. Hopefully in the next few weeks it will continue to improve.
Today’s training
Biceps and back
Wide grip pull ups
Low rows (heavy)
Bent over barbell rows
Single arm rows (cable)
Single arm dumbbell rows/pulls/whatever
Incline dumbbell curls
Isolation curls
Ez bar curls (21s)
Alternating dumbbell curls
AMRAP curls ez bar only
Should be a pretty brutal session. Hopefully my energy continues to hold up on the current nutrition plan. So far so good.
Woke up strangely hungry this morning. Normally I need an hour or so before I want to eat but not today. Stomach claws growling right from the start. Guess that’s a good thing and means the metabolism is burning.
Today’s shoulders. I’ve warmed up really good the past two sessions and my shoulder pain is seeming to improve. It’s mostly on OHP variations about half way through the press on the backside of my right shoulder. It’s not debilitating but hurts pretty good. As I get into the session the pain improves sort of like working out a sore muscle.
Just got to get through this week and next and then it’s two glorious weeks of vacation and just staying home! Gonna need to come up with a project to do. Man I’m looking forward to some down time.
Today’s training
Plate raises
Front delt dumbbell raises
Front felt cable raises
OHP barbell
OHP
Dumbbell neutral grip
Arnold press
Rope face pulls
Cable rear self pulls
Incline reverse flys
Lateral raises
Heavy lateral partials
Gonna shoot for three sets of 12-15 on everything. Wish me luck lol
Yep. Normally I would start with OHP being the biggest movement and all. With my shoulder bugging me I find if I get things a little warm with front delts I do better moving forward then just try to smash each area of the shoulder
To be an excellent shoulder warm-up for me. First two or three “reps” have my right rotator cuff cussing through the teeth but after I feel warm and limber.
