Contest Prep: 3 Weeks Out!

I am now only three weeks out from my competition! That's only 21 days away...
3 Weeks Out!

I am now only three weeks out from my competition! That's only 21 days away! When I wake up in the morning, I feel a rush of excitement knowing that I am one day closer to getting on stage in front of hundreds of people to showcase what I have been creating for the last several years.

All the hard work, dedication, and deprivation are going into one day. On that one day, I will only be on stage for several minutes. Several minutes are all I get for years of training. THAT is what makes bodybuilding what it is.

Everything you put into your body, every rep in the gym, every minute sleeping, and every second practicing your posing counts when you are up on that stage. When you are up there competing for the gold, instincts take over and your body and mind enter into a euphoric state. NOTHING compares to it.


Saturday, March 27

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 3: 1 can of tuna, 2 potatoes, large salad, 1 serving ICE, water

    Meal 4 (post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 5: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 6: 4 oz Chicken breast, salad, water, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Calves/Chest

Click here for a printable workout log!

Today was a good workout. My calves were toasted at the end of my workout. I took it easy on my chest today due to my strained tricep. I did decline bench press instead of weighted dips to put less pressure on my left tricep.

After my workout was done, I practiced posing with WNBF pro Corey Wheir for about an hour. I learned many new things about posing and I will continue to practice them up until the contest.


Sunday, March 28

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 3: 1 can of tuna, 2 potatoes, large salad, 1 serving ICE, 1 banana, water

    Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 5: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 6: 4 oz chicken breast, salad, water, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Back/Abs (30 minute walk before breakfast)

Click here for a printable workout log!

I didn't do any ab work today because they were still sore from posing yesterday. I am going to start working them on back and on leg day. This workout went really great. Dumbbell rows felt really hard after pulldowns and my back was looking great today.

I took some pictures of my back after my workout. I did this to compare my back pumped up to how it looks when it is unpumped. There is a big difference. I will make sure to pump up my back first when I pump up for my competition.


Monday, March 29

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 4 oz chicken, 1 baked potato

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 2 baked potatoes, large salad, 1 serving ICE, water

    Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Shoulders/Traps (30 minute walk before breakfast)

Click here for a printable workout log!

My shoulders had a great workout as well as my traps. I can easily get 15 reps with good form on bent-over laterals, but whenever I try to go up to 45's, my form gets bad. I will hopefully get over this little plateau once I start increasing my calories after my competition.

Barbell rows felt great. On my third set for next workout, I will use 235 instead of 225.


Tuesday, March 30

Diet

    Meal 1: 1 cup of oatmeal, 8 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 4 oz chicken, 1 baked potato

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 1 baked potato, 1/2 cup of oatmeal, large salad, 1 serving ICE, water

    Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Today I replaced the 2 cups of shredded wheat with 1 cup of oatmeal in meal #1. I replaced one baked potato with ? cup of oatmeal in meal #4. I took out 4 ounces of milk from meal #1.

Workout

Triceps/Biceps (30 minute walk before breakfast)

I didn't work my triceps because my left tricep is still strained. I will continue to ice it and hopefully it will be recovered for a tough workout next week.

Click here for a printable workout log!

I had a good workout despite not working my triceps. I am really mad that I couldn't work them, but staying mad will accomplish nothing. I have to look foreword and heal my injury. I increased my reps on almost everything since last workout.

I am very happy with this. I don't know if it will be the same when I work my biceps after triceps next week though.


Wednesday, March 31

Diet

    Meal 1: 1 cup of oatmeal, 8 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 4 oz chicken, 1 baked potato

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 1 baked potato, 1/2 cup of oatmeal, 1 banana, large salad, 1 serving ICE, water

    Meal 5(post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Quads/Hamstrings (LEG DAY)

Click here for a printable workout log!

This was one of the best leg workouts of my life!! Everything was feeling great, especially my squats and my stiff-leg deadlifts. I can't get over how great tonight went. I need two more leg workouts like this before my competition.

Only two leg days left before show time!! I also did abs today. I am going to do them every leg and back day for now on. Abs are one of my weak points.


Thursday, April 1

Diet

    Meal 1: 1 cup of oatmeal, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 4 oz chicken, 1 baked potato

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 1 baked potato, 1/2 cup of oatmeal, large salad, 1 serving ICE, water

    Meal 5 (post-workout): 2 scoops Optimum Whey, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

I took out 8 oz of milk from meal #1.

Workout

Rest (30 minute walk in the morning before breakfast, 60 minute walk in the afternoon)


Friday, April 2

Diet

    Meal 1: 1 cup of oatmeal, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Gplenish

    Meal 2: 4 oz chicken, 1 baked potato

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 1/2 cup of oatmeal, 1 baked potato, large salad, 1 serving ICE, water

    Meal 5 (post workout): 2 scoops Optimum Whey, 5 grams ICE, 4 TBSP of dextrose, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Calves/Chest

Click here for a printable workout log!

This was a great workout that I had today. I increased almost everything in my calf exercises. They definitely had a good workout. I only managed to get 6 reps on my last set of dumbbell bench because someone gave me a forced rep on my second set. Forced reps always throw off my other sets and that's why I am not a big fan of them. The rest of my workout went really good.

I changed my form in dumbbell flys so I was spreading my chest out more. This made it a lot harder and I definitely felt the difference. I took some pictures after this workout. They turned out ok, but I feel that I looked like crap in them. I have been sick for the past week, and I have been dropping my calories and increasing my activity.

I look really flat and soft right now. I am going to buy some Nitrous from Syntrax and see if that helps my muscle fullness. I read some articles in the Supplement Review section of the bodybuilding.com Forums, and I hope it will give me the same results that it gave to them. I usually respond well to supplements.

This week went really great. I will be continuing to lower my calories every several days before I do my carb depletion. I am going to plan everything out next week concerning my plans for the week before my competition.

I am really excited to see what next week brings and I will remain positive about my chances of coming home with the gold!! Wish me luck!!

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