4 Weeks Out!

I am now four weeks out from my next contest!
There will be no pictures after this week's lot of pics until the contest is over. I will put up the 4 week out shots, 3 week, 2 week and 1 week along with the pics taking the day and days before the show with my contest report.


Starting tomorrow I will cut out all forced reps and only perform what I can do. I will still train as heavy as usual but only use a spot to keep me going with a tap, nothing more. I will cut it down to one drop set performed at the end also.


4 A.M ½ Grapefruit, Black Coffee
4:15 A.M 40 Min walk
5 A.M 1 Cup Oats, 1 cup of Apple Juice
5:45 A.M 6 e/w, ½ cup rice, 2 slices pineapple
6 A.M Weights
7:30 A.M Shake (500ml soy milk, 2 eggs, banana, kiwi fruit, 1 teaspoon of wheat germ and olive oil)
8:30 A.M 6 e/w, ½ Cup of Rice, half a handful of almonds and sunflower seeds
11:30 A.M Orange, Kiwi Fruit
12 P.M 100g Tuna, ½ Cup of Rice
3:30 P.M Apple, Pear
4 P.M 100g Chicken, Veggies (Capsicum, Carrot, Beans, Zuchini)
730 P.M Apple, Pear
8 P.M 100g Tuna, Veggies (Capsicum, Carrot, Beans, Zuchini)


Today wasn't a bad day except I was so tired at nighttime I could sleep. I'm not sure why but I am sure I will sleep well tonight. I trained arms and it was a really good workout. Reps ranged from 15-8 with 3 forced reps total and 1 drop set on the first exercise of each Muscle.


Barbell Curls - 3 sets + drop set
Seated Incline Dbell Curls - 3 sets
Concentration Curls - 3 sets

Click Here For A Printable Log Of The Biceps!


Vbar Pressdowns - 3 sets + drop set
Close Grip Bench Press - 3 sets
One Arm Extensions - 3 sets

Click Here For A Printable Log Of The Triceps!

Also due to the unbelievable weather I went to the beach around lunchtime to work on my tan and to relax a bit.


Ok I just got back from doing cardio and its 5 A.M., I'm eating my oats. I'm not sure if any of you know but when I do cardio at 4 A.M. I wear the black Bodybuilding.com tracksuit and in the little pouch at the front I put my bum bag with Discman in it. I was walking and a police car drove past me as I put my hand in the pouch to change the song and then as I saw them turn around again to turn the music off.

They drove straight past me so I turned the music back on and then they pulled up next to me, not thinking anything of it I reached in my pouch again to turn it off and they both reached for their holsters to get there guns as they thought I had a gun. They screamed take your hand out so I did and they both got out of the car. They asked me, "what I was doing" and then said, "its not a wise move to put your hand like that as it looks like you are reaching for a gun, if you were in any other area you could be shot." I apologized and just said I was changing songs on my Discman" and they said ok.

From now on I will wear a bright yellow shirt over my hooded jacket so I don't get shot, cause that would be bad. I trained legs today. It was a good session focused on the squeeze and the pump.


Leg Extensions - 3 sets + drop set
One Legged Leg Press - 3 sets
Close-Legged Squats - 3 sets
Stiff Legged Dumbbell Deadlifts - 3 sets
Seated Leg Curls - 3 sets + drop set
Leg Press Calf Raises - 3 sets
Standing Calf Raises - 3 sets

Click Here For A Printable Log Of The Legs!

I used high reps and it felt pretty good. Felt my energy levels were down, I think my body is trying to adjust to the reduction of carbs; I will have an early night tonight.


This morning when I did cardio I wore a bright yellow shirt over my tracksuit so we didn't have a repeat of what occurred yesterday morning. I am getting quicker with my walks so to keep the 40 minute range up I will have to increase the rout I do. No biggie.

Wasn't as tired today I think my body got used to the early mornings now. Didn't train with weights it was my rostered ay off so I used the morning to prepare food and not rush as much.


Got up keen as mustard this morning I was looking forward to training chest.


Incline Smith Machine - 3 sets + drop set
Incline Flyes - 3 sets
Dips - 3 sets
Flat Chest Press - 2 sets
Peck Deck - 2 sets + drop set

Click Here For A Printable Log Of The Chest!


Barbell Shrugs - 3 sets + drop set
Dumbbell Shrugs - 3 sets
Behind Back Dumbbell Shrugs - 2 sets

Click Here For A Printable Log Of The Traps!

I had a really good training session; everything seemed to fall into place. I posed for about 15 minutes after training and I was surprised about how my legs were coming along and also my condition 4 and half weeks out. I haven't looked like this far out from a Show before so I am getting excited.

Today was a day to pay respect to New York.


Walking seems to get quicker and quicker, it was a bit rainy this morning but cardio went really well I have got my intensity to a point where I will keep it and maintain as I feel its at the right point. Today I trained back and biceps at the early time of 6 A.M. But if you have been up since 4 A.M., 6 A.M. isn't to bad you are properly woken up by then.


Chins - 3 sets
Bent Over Row - 3 sets + drop set
Deadlifts - 2 sets
One Arm Cable Row - 2 sets
Close Grip Seated Cable Row - 3 sets + drop set

Click Here For A Printable Log Of The Back!


Barbell Curl - 3 sets
Seated Dumbbell Curl - 3 sets
Cable Hammer Curl - 2 sets

Click Here For A Printable Log Of The Biceps!

I trained with reps between 15 and 8 getting as much as possible out of each set. I love doing chins when I'm dieted down as I am lighter and can do them more efficiently.

I had an easy day at college only 3 hours worth of work and that went really, really quickly. In the afternoon I went up the shopping center to have a nice relaxing game of extreme golf with a mate but soon turned to anything but relaxing when I started getting my ass handed to me. LOL.


This morning I trained shoulders and triceps.


Dumbbell Press - 3 sets + drop set
Reverse Peck Deck - 3 sets
Front Weight Plate Raise - 3 sets
Side Lat Raise - 3 sets + drop set

Click Here For A Printable Log Of The Shoulders!


Vbar Pressdowns - 3 sets + drop set
Close Grip Bench - 3 sets
One Arm Extensions - 3 sets

Click Here For A Printable Log Of The Triceps

Overall training this week has been at a standard that I couldn't be happier with. I feel I adjusted well to the reduction of carbs and my energy levels in the afternoon are still not too bad, although I am getting a little moody. LOL, but that's understandable for me seeing I love my food.

I went and saw Duncan my advisor today and talked about my posing routine and changes that we will make for next week. At the moment we will continue as we are, as it seems to be going well.


This morning when I did cardio I did it a little bit more intense than usual as I didn't have to weight train a couple of hours afterwards.

I am completely used to my early mornings now but still enjoy the extra sleep in on the weekends. Didn't train with weights it was my rostered day off, luckily as I had to go and learn how to teach babies how to swim, as that is what I will be doing over the summer time.

Until Next Time,