Contest Preparation For The INBF Wisconsin Championships: 9 Weeks Out!

I am 164 pounds at the moment and still have to lose 8 pounds. Seeing that I already lost about 8 pounds in the last 6 weeks by only cutting out junk food, I may not have to diet as hard...
9 Weeks Out!

I am excited as always to have another week go by. My training has been going well and my pictures turned out better than I was expecting. I am 164 pounds at the moment and still have to lose 8 pounds. Seeing that I already lost about 8 pounds in the last 6 weeks by only cutting out junk food and keeping the same diet, it looks as if I won't have to diet as hard as I previously thought.

I am working on my 8 Weeks Out diet at the moment and I am looking foreword to starting it. I am actually going to start it a day earlier and start in on Friday. Right now my weak points are my back, hamstrings, and calves. I am going to concentrate on these muscle groups and make sure that they never get a bad workout. I want to present a physique on stage that will leave the judges with no other option but first place.
Saturday, February 14

Diet

    Optimum Way Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: Turkey sandwich on wheat bread, lima beans, 16 oz milk

    Meal 3: Tuna sandwich on wheat bread, lima beans, 16 oz milk

    Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 46 grams dextrose

    Meal 5: 2 egg yolks, 8 egg whites, 2 pieces of wheat toast, 16 oz milk

    Meal 6: Turkey sandwich on wheat bread, 3 oz chicken breast, 12 oz milk

    Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Back/Abs

    Barbell row: 185X10, 195X10, 205X10, 205X8
    Dumbbell row: 110X10, 110X10
    Cable row: 160X10, 150X10, 150X10
    Assisted Pull-ups: 30X9, 40X10, 40X8

    Side crunches: 25X17, 25X12 (really slow reps)
    Rope crunches: 160X20, 160X20, 160X15 (these were also done slower than normal)

Click here for a printable workout log!

I was really disappointed when I saw my back in my recent pictures. I was shocked that my legs caught up so quickly, but my back was still lagging behind. I looked at my back routine and everything looked good. My weights were impressive compared to my other bodyparts. I was thinking about increasing the weight, increasing the reps, or changing up my routine. Which one did I decide? Neither. I had to increase my mind to muscle connection.

I did and the workout was amazing!! I used less weight on exercises, yet my back responded 5 times better. I need to remember to always focus 100% on my mind to muscle connection and only focus on the form enough to do it correctly. You should think about your muscles and not the movement. It really makes a difference!!


Sunday, February 15

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: 8 oz chicken breast, salad, 16 oz milk

    Meal 3: Tuna sandwich on wheat bread, salad, 16 oz milk

    Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 1 ½ small bananas

    Meal 5: Turkey sandwich on wheat bread, salad, 16 oz milk

    Meal 6: Stir fry with lots of vegetables and chicken, 16 oz milk

    Meal 7: Turkey sandwich with wheat bread, 12 oz milk

    Meal 8: 1 cup of cottage cheese, 8 oz milk

Workout

Shoulders, Traps

Click here for a printable workout log!

I made sure to concentrate more on my mind to muscle connection during this workout. I think I might've gone too slowly on my dumbbell presses though. I was only able to get 5 reps my second set, and that is not the rep range that I want to work in. I thought I was going to get more reps. The workout felt really good and I am sure my shoulders are repairing as I am typing this. I am looking foreword to the rest of the week and changing up my diet on Friday.


Monday, February 16

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: Turkey sandwich on whole wheat bread

    Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

    Meal 4: A tuna sandwich on whole wheat bread, salad, 16 oz milk

    Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

    Meal 6: 2 huge 95% lean hamburgers on one wheat bun, 12 oz milk

    Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Triceps/Biceps

Click here for a printable workout log!

This workout was average. It seemed to start out pretty slow with the triceps, but my biceps had a great workout. This routine seems to be working pretty well for me. I have added in incline curls to some of my last triceps/biceps workouts. This exercise hits the inside of my biceps really good. I need to concentrate on that area for my front double biceps pose.


Tuesday, February 17

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: Turkey sandwich on whole wheat bread

    Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

    Meal 4: A tuna sandwich on whole wheat bread, salad, 10 oz orange juice, 16 oz milk

    Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46 grams of dextrose

    Meal 6: A small plate of pasta, 1 egg yolk and 6 egg whites, 16 oz milk

    Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Quads/Hamstrings

Click here for a printable workout log!

This was one of my best leg workouts of all time. Someone was using the belt that I had been using, so I borrowed someone else's. This belt was MUCH better than the one that I had been using before. I think I might buy one of those. My legs got torched today and I am sure they will show improvement when I take my next pictures.


Wednesday, February 18

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: Turkey sandwich on whole wheat bread

    Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

    Meal 4: A tuna sandwich on whole wheat bread, salad, 16 oz milk

    Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

    Meal 6: Three small steaks, half a plate of broccoli, 16 oz milk

    Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Rest


Thursday, February 19

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: Turkey sandwich on whole wheat bread

    Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

    Meal 4: A tuna sandwich on whole wheat bread, salad, 16 oz milk

    Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46 grams of dextrose

    Meal 6: Stir fry with lots of chicken and vegetables, 12 oz milk

    Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Chest/Calves

Click here for a printable workout log!

This wasn't my best Chest/Calves workout, but it was decent. I didn't get as many reps on the pressing exercises, but I used a stronger mind to muscle connection. I was really feeling the dumbbell flys. Weighted dips didn't go too great though. I was just too tired at the end of my chest workout. I did really slow reps for my calves and it was definitely working. I have been having a sticky point in my calf raises about half way up and I think I can make this go away by doing much slower reps. It seems to be working already.


Friday, February 20

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk, 1 serving ICE, Swole v2

    Meal 2: Turkey sandwich on wheat bread, 3 oz chicken breast, cereal bar water

    Meal 3: Turkey sandwich on wheat bread, 5 oz chicken breast, almonds, salad, water

    Meal 4: Tuna sandwich on wheat bread, salad, apple, 1 servings ICE, 10 oz orange juice, water

    Meal 5: 2 scoops Optimum Whey w/12 oz water, 10 oz orange juice, 1 servings ICE, Swole v2

    Meal 6: 1 egg yolk and 10 egg whites, ½ cup shredded wheat, almonds, water

    Meal 7: 4 oz chicken breast, salad, water

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Back/Abs

Click here for a printable workout log!

Swole v2 This was a great workout. I had just started using Swole v2 this morning, so I knew I would get more reps than last workout. I kept losing my grip on dumbbell rows. I will do them before cable rows next workout. I don't want to use straps because then my forearms will be neglected and I don't want to individually work my forearms. I didn't plan to do the leg raises at the end of my workout, but my friend Jeremy and his workout partner, Eric, needed spotting because they were maxing out on bench press. Jeremy nailed 500, but just missed 520.

This week was a good learning experience. I had been considering people's advice that I felt knew nothing about bodybuilding. I need to stick to my own thing and consider people's advice only if I am seeking advice from them or if I know little about the subject. I will then research the advice that they give me before even thinking about applying it to myself. There are many different ways to bodybuild, and I know the best way that works for me.

I am starting my new diet tomorrow and I am really excited. I will be eating the same thing every week. The only changes will be that I will take out meal 2 on Saturday and move meal 2 to after my post-workout meal on Sunday. Also, I will only have 10 oz of orange juice before my leg and back workout. It may seem slightly complicated, but it is actually really easy to understand once you see it on paper.

I didn't take any pictures this week, but I will next Wednesday!! I will be taking them every 12 days (the time it takes to work out each muscle group twice). I am doing this because I feel as if there won't be significant changes in my physique with taking pictures every 6 days. Also, I have to interrupt my friends workout at the gym to have him take them. It also makes me stay longer after my workout and leaves a bigger gap between the end of my workout and when I consume my post-workout nutrition. I might take them every 6 days as I get close to my competition though. I will have to see how things turn out.

I currently weigh 167.5 pounds (the recent gain is from water weight due to starting Swole v2)

Click here to view all weeks!

Applied Knowledge is Power,