3 Weeks Out!

I am starting my first week of carb depletion this week but only having low carbs on 4 days (Monday, Tuesday, Thursday and Friday).
G'day, how are we all?! Welcome back to another installment of my road to Nationals. I am starting my first week of carb depletion this week but only having low carbs on 4 of the days (Monday, Tuesday, Thursday and Friday). I love food and I am not looking forward to these restricted days as the food I am having now feels like it isn't even touching the sides... but oh well, I will survive.

I went and saw Duncan on Friday and he gave me this weeks outline for what I was going to eat. He explained the carb depletion and explained that he wants to do this now so it will make sure I will be ready before the final week. This way I can relax and enjoy the final week without doing anything drastic. The diet that I was on for Monday, Tuesday, Thursday and Friday looked like this. Notice that I eat the majority of my carbs before 9 a.m.

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
6 A.M Weights
7:30 A.M Apple, Pear
8:00 A.M 8 e/w, ½ cup rice, 2 slices pineapple
9:00 A.M 100g Tuna, ½ cup of rice
12 P.M 100g Tuna, salad + veggies
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)

On Wednesday, Saturday and Sunday I followed the same diet that looked like this.

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 of 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 100g Tuna, ½ Cup of Rice
11:30 A.M Orange, Kiwi Fruit
12 P.M 100g Tuna, ½ cup rice, Veggies (Lettuce, Baby Spinach Leaves, broccoli, carrot, cucumber)
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)

Training

After speaking to Duncan about my training I have decided to cut an exercise out from each workout and add another set per exercise. This will increase intensity and allow me to focus more on doing the set and the exercise and not worrying about whether my next piece of equipment will be available, or if there be someone already using it.

So, for example, I will do 3 exercises for chest with 4 sets each and 2 exercises for traps at 4 sets each. I will increase my reps on some sets to the range of 20 reps for a set, especially for legs. I haven't done this before so I am anxious to see the results.

The time taken in-between sets is also being reduced, as I want to overload the muscle with blood and increase my metabolic rate by doing so. Also it will get me out of the gym quicker, which is always good this far out. Also I have changed my split from 3 days on, 1 day off, to 4 days on, 1 day off. This allows me to complete an entire cycle in-between days off.

Day 1 - Quads, Hams, Calves
Day 2 - Chest, Traps, Abs
Day 3 - Back, Biceps, Calves, Abs
Day 4 - Delts, Triceps, Abs
Day 5 - Off

Cardio

Cardio has stayed the same, 40 minutes very early every morning. I don't mind this as it gets it out of the way and I can concentrate on other things.

Posing

I have been working on my routine all week and I have picked my posing music. I will post what music I used after my show but it is a combination of 2 songs. One is more a posing song and the other one is a jump around get everyone pumped up and having a good time. They are 2 of my favorite songs so that helps also.

I have been watching a few professional shows on tape to get some tips on putting together a posing routine. I am practicing poses and trying to use the ones that work for me into my routine. Now lets see what I was up to during the last week.

Sunday

I am going to cherish today, as it is the last day before the first day of carb depletion. I got to sleep in an hour extra this morning since my gym doesn't open until 7 A.M. That was lucky because I had a late night the night before since I interviewed and typed up the Roger Walker Interview.

I trained legs today; it was a good workout and had the intensity increase that I spoke about earlier.

My workout was something along the lines of this:

Leg Extensions - 4 sets + drop set
Leg Press - 3 sets
Squats - 3 sets
Stiff Leg Deadlift - 3 sets
Leg Curl - 4 sets + drop set
Leg Press Calf Raise - 4 sets
Standing calf Raise - 4 sets

I ranged in reps from 8 to 20 reps. The higher volume is really picking up my intensity. I posed for about 10 minutes this morning with just my legs, giving my upper body a complete two days rest. It was a good day today. In-between doing some assessments for college I got some sun and actually worked on my tan a little.

Monday

Got up really well this morning on my first alarm at 3:50 A.M. I felt a little sluggish during my walk this morning but the stopwatch said my intensity was the same so it's okay. I didn't see any police this morning. Hehe.

Trained chest and traps this morning. I love training chest and traps, the feeling is indescribable, even though that same feeling is lacking a little as I am on low carbs. Anyway here is what I did this morning.

Chest

Incline Smith Machine Press - 4 sets of 20 to 5 reps
Flat Chest Press - 4 sets of 20 to 5 reps
Peck Deck - 3 x 20 to 8 + drop set reps
Dips - 1 set to Failure

Traps

Barbell Shrugs - 4 sets of 20 to 5 reps
Dumbbell Shrugs - 4 sets of 20 to 5 reps, + drop set

It was a really good workout this morning. I posed afterwards and my sister took a few photos. My posing is really starting to come together thanks to the practice. I wish my routine would follow the mandatory example since it's still going nowhere. I didn't pose tonight as I had a bit of other work to do but I will tomorrow.

Tuesday

Got up really keen and was out of the house ready and raring to go at 4:10 A.M., I was early. It's my second day of reduced carbs and surprisingly I am not feeling the difference... but I am seeing the difference. I trained back, biceps and calves today. It was a very good workout I trained really well.

Back

Lat Pulldown - 4 sets of 20 to 8 reps
Bent Over Row - 4 sets of 20 to 5 reps
Close Grip Seated Row - 4 sets of 20 to 5 reps + drop set
Deadlifts - 1 set of 15 reps

Biceps

Seated Alternate Dumbbell Curls - 4 sets of 20 of 5 reps
Cable Curl - 4 sets of 20 of 5 reps + drop set

Calves

One Legged Calf Raise - 3 sets of 8
Leg Press Inverted Calf Raise - 3 sets of 20

Increased intensity in training is going really well. The reduction of one exercise has really picked the intensity up and I am finishing my workouts earlier, which allows me to practice my posing and get home on time, which is always good.

Today was a long day as I had to train for my new job as a babies "learn to swim" teacher, so including college I went from 9 A.M. til 8 P.M. That's what you call eating on the run.

Wednesday

This morning was a shocker. I left 5 minutes late, then I realized I had no batteries in my Discman so I couldn't listen to any music while I was doing cardio, and let me tell you people doing a street walk without music is like playing a piano without keys. If anyone says, "But isn't it nice listening to the nature?", tell them at 4 A.M. that nature is still asleep. It was so boring and I felt it went for so long. I tried buying some batteries from the service station that I pass when I am walking but, as all reliable service stations are like, they had run out of double A batteries.

Shoulders

Seated Dumbbell Press - 4 sets of 20 - 5 reps
Upright Rows - 4 sets of 15 of 8 reps
Side Raises - 4 sets of 20 of 5 reps + drop set
Reverse Pec Deck - 1 set to failure

Triceps

Pressdowns using V-Bar - 4 sets of 20 to 8 reps
One Arm Extensions - 4 sets of 20 to 5 reps + drop set

I really enjoyed today's higher than Monday and Tuesday's Carbs. I felt so full when I practiced posing at night it was great. Not looking forward to dropping back down tomorrow.

Thursday

Didn't train weights today, prepared my posing music. It's still very rough and I think it's a little too long but that's okay because I can still use it to practice to. I will fix it up during the weekend.

I've self taught myself that the key to not getting hungry is to keep busy, so I am trying to keep myself busy and always doing things.

Friday

Thank God it's Friday. I have a whole week off of college starting today, so that will be good. I won't be as rushed. I still have assessments to keep me busy though. Cardio was good this morning, I keep feeling as if I need to pick the intensity up but I think I am getting adapted to doing cardio outdoors again and I am still going at great speeds, getting home quicker everyday, which means I have to walk a little further to keep it at 40 minutes. I have been really looking forward to training legs again as they are seemingly improving everyday.

Legs

Leg Extensions - 4 sets of 20 to 8 reps + drop set
Leg Press - 4 sets of reps
Close-Legged Squats - 3 sets of reps
Stiff Leg Deadlift - 4 sets of reps
Leg Curls - 4 sets of reps
Calf Raise on Leg Press - 4 sets of reps
Standing Calf Raise - 4 sets of reps

What a good workout! I really worked my legs this morning with really high intensity. To celebrate my one week holiday off from college I went to the beach today. Americans listen up, you must come to Aussie beaches at some stage of your life because they are awesome. The beach is still a little windy since it's spring but it was a great day.

Saturday

Thank goodness I'm back on a decent amount of carbs today. Although after this weekend I do a full depletion (I will explain in my 2 weeks out article). What that means is I am in a bad mood for a week... hehe. Anyway I trained chest and traps today. Here's what I did.

Chest

Incline Smith Machine Press - 4 sets of 20 to 6 reps
Flat Chest Press - 4 sets of 20 to 6 reps
Peck Deck - 3 sets of 2 to 8 reps + drop set
Dips - 1 set to failure

Traps

Barbell Shrugs - 4 sets of 20 to 5 reps
Dumbbell Shrugs - 4 sets of 20 to 5 reps + drop set

Well I am officially 2 weeks out, once again I'm sorry about the lack of pics but I haven't had time to breathe let alone get them developed, with any luck I will do them over the weekend. No matter what you will get a comprehensive picture archive in my post-show article.

I am down to 81.4 kg (179 pounds) and 8% body fat. In 2 weeks I have seen a lot of improvements and I have lost 2.5kg of body fat and put on about 900 grams of muscle. I'm pretty happy with that.

Until Next Time,