I did my tune-up show in SC as a light heavyweight and got 5th out of a tight class of 12. I am happy! I was the lightest guy in the class yet brought some of the best conditioning!
For the Gold's Classic, I will bring it as a middleweight at 175 pounds and even better conditioning and will be the most shredded guy there, guaranteed! So today, the prep begins all over! I am very excited about what I will bring to the stage!
Monday: May 18, 2009
Time to be a middleweight! I am proud of 5th in that class last weekend! These were people who have placed top 10 in Jr. Nationals, so to even go head-to-head with them was awesome and showed me I have what it takes!
I was the smallest in my class last week at 184 and in 4 weeks, I will be the biggest as a 175 pound middleweight. This was my plan all along at the beginning. Do the Palmetto Cup as a warm-up 4 weeks in advance and then slam the Gold's Classic as a middleweight.
I only have 5 pounds to lose, basically a couple of pounds and then drop water. I weighed 181 this morning and have not had one free meal. I was 100 percent back on the program yesterday and slammed an hour of AM cardio in the hotel and then trained back with my wife at night. We killed it and considering I got my @ss worked posing on stage, I was strong as h#ll!
Click Image To Enlarge.
I Only Have 5 Pounds To Lose, Basically A
Couple Of Pounds And Then Drop Water.
This is where I tighten up and bring my conditioning in even better. My carb-up and deplete was perfect! And if you thought I was lean last week, imagine what happens with 6-8 less pounds. Shredded! This is my time. I am going to take the middleweights by storm and moonwalk my way to the top!
- Cardio: 1 hour
- Barbell Squat: 4 sets of 15 reps
- Leg Press: 3 sets of 15 reps
- Dumbbell Lunges: 3 sets of 20 reps
- Leg Extensions: 3 sets of 10 reps
- Thigh Adductors: 3 sets of 10 reps
- Thigh Abductors: 3 sets of 10 reps
- Standing Calf Raises: 3 sets of 10 reps
- Hanging Leg Raises: 3 sets of 10 reps
- Cable Crunches: 3 sets of 10 reps
- Seated Calf Raises: 3 sets of 10 reps
- Decline Crunches: 3 sets of 10 reps
- Cardio: 30 minutes
Regardless, this is leg day. Rob and I will start our new program today and bring it with some nasty legs! I have my pre-workout cardio and then 30 minutes post-workout. I will then hit evening cardio and call it a day. I was the most conditioned in my class last week with the smallest waist onstage. I want to make that version of Marc look fat!
Let's do this! 4 more weeks baby! This one, we are in it to win it! This is gonna be sick! Time to lose weight!
Tuesday: May 19, 2009
Yesterday was the leg day from h#ll! My
water is still balancing, so lunges caused amazing cramps! I ended up doing this for
- Pre-Workout: 1 hour
- Post-Workout: 30 minutes
- Noon: 20 minutes
- Evening: 65 minutes
I am tight and lean today. Post-contest rebound? Not for this kid. I have a weight class to drop and still haven't strayed from my diet at all! I plan on bringing a very tight package to the stage and then staying under 6-7 percent year round. I love being lean! Today is chest day. I am rocking the pre-workout cardio now and then we have a day of torture ahead of us.
We will hit abs everyday as when they keep you onstage for a long time like the other day, over 30 minutes, your abs need to be conditioned to withstand staying flexed. I was the only one who never let out and really relaxed and I want to keep it that way! So 176 here I come! More cardio, more dieting and more sickness. Let's do this!
- Cardio: 1 hour
- Incline Bench Press: 4 sets of 15, 12, 8, 6 reps
- Dumbbell Bench Press: 3 sets of 10, 10, 6 reps
- Incline Dumbbell Flyes: 3 sets of 15, 10, 10 reps
- Machine Incline Bench Press: 3 sets of 10, 8, 6 reps
- Pec Dec: 3 sets of 12 reps
- Cable Crossovers: 3 sets of 15 reps
- Ab Roller: 3 sets of 15 reps
- Dips: 3 sets of 20, 15, 12 reps
- Machine Crunches: 3 sets of 15 reps
- Cardio: 40 minutes
Wednesday: May 20, 2009
Based on my pics, I am obviously getting leaner and harder but my weight is staying at 181-183. This is all
water balance from the show and will level out. My legs hurt bad from leg day still and I am limping through
cardio! But it is necessary to hit 176! I plan on owning the middleweights!
I woke up tight and dry and my abs couldn't be nastier. My legs are rocking but I am so sore, I cannot flex them! We will try and get some back shots today.
We have back today. Rob and I will be doing everything but deadlifts and will go hard and heavy. I need more back thickness! So we will go until we cannot go anymore!
I have 1 hour of pre-workout cardio, 30-40 minutes of post-workout cardio, then another hour during the day. I really need to come into this show in unreal conditioning. I want to make a statement. This is my shot. And the reputation of Team Scivation is on the line.
If I am this lean now, in 4 weeks with hard work and perfect diet, I cannot imagine not owning everyone. I am glad I did that tune up show. Now I can just dial it in and bring it! I know what to do and my posing is perfect!
- Cardio: 1 hour
- Bent-Over Barbell Rows: 5 sets of 15, 15, 12, 6, 10 reps
- Lat Pulldown: 4 sets of 10 reps
- Machine Rows: 3 sets of 12, 6, 10 reps
- Seated Cable Rows: 3 sets of 15, 12, 10 reps
- Close-Grip Pulldowns: 3 sets of 8 reps
- Machine Rows: 3 sets of 12 reps
- Hanging Leg Raises: 3 sets of 15 reps
- Decline Oblique Crunches: 3 sets of 16 reps
- Cardio: 40 minutes
The best news is that the water park opens this weekend! Come Sunday, my cardio will consist of walking up slides and swimming! It will be awesome. I bought season passes for my family, Rob and his wife last night.
I am like a little kid. I love water parks! They are my favorite thing and I will be there just about every Sunday until summer ends. Seriously, it is my weakness! But I am all about active family fun and when getting ready for a show, a day of cardio and sun is always a good thing!
So it is back time! 4 weeks out and everything is coming in nasty! Time to bring it home. It will be game time before we even know it!
cardio session of the day! Rocking the treadmill! Man, I need to get diced! I am so
motivated. I have never felt like this before. It is unreal. I just want to disgust people with my veins and striations.
I want to be the most shredded, veiny and grainy 176 pound guy to ever grace a stage. I want my skin to be paper thin. I want to be so lean that I get pro tan caught in my intercostals. I want my chest veins to display flowing blood from my heart. I want to see my lungs breathing. I want to see my colon... ehhh, nope. Don't wanna see my colon. You get the point.
As I walk on this treadmill, I am actually writing business memos on my blackberry. Just thought I would update you all on what is up.
Let's bring on home for the team... Team Scivation! The reputation of Team Scivation relies on my conditioning. I will represent and I will lead by example and practice what I preach.
And win or lose, although I will win, I will bring some nasty sh!t to that stage. Four weeks until my real show! The warm-up is over!
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