Contest Prep: Week 3!

Having my mom and aunt on vacation here was really fun, but now it's time to buckle down and get serious about bodybuilding...
Week 3!

Having my mom and aunt on vacation here was really fun, but now it's time to buckle down and get serious about bodybuilding. There's not much on my mind right now to talk about. I just have to get it done. It's as simple as that.


Monday, June 7

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
1 medium red potato
Apple
Brown rice
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(pre workout)
1 ? scoops of Optimum Whey
1 banana
Meal 6
(post workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 8 Two 95% lean hamburgers on one what bun w/ catsup and mustard
16 oz milk
Meal 9 1 cup of cottage cheese
8 oz milk

Workout

Back/Abs
Pull-ups Bodyweight(bw)X12
bwX10
bwX8
bwX6
Deadlifts 205X10
225X10
245X10
265X10
T-bar Row 115X10
125X10
125X8
Pulldowns
supersetted with
150X12
150X8
140X8
Cable Rows 140X8
130X8
120X8

Click here for printable workout log!

Today was a killer back workout. I am getting back into the grove with deadlifts and they are working well for me. This working was very demanding and I decided not to do abs after back because I was completely wiped out. I will see if I can fit them in somewhere else during the week or something.


Tuesday, June 8

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz turkey
1 red potato
Meal 3 4 oz chicken on brown bread
4 oz chicken
Brown rice
Apple
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(pre-workout)
1 ? scoops of Optimum Whey
1 banana
Meal 6
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post-workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 8 Lots of spaghetti w/ meat sauce
16 oz milk
Meal 9 1 cup of cottage cheese
8 oz milk

Workout

Shoulders/Traps
Military Press 125X10
125X7
105X10
115X8
Dumbbell Press 50X8
50X7
50X7
50X7
Reverse Machine Fly 60X12
60X10
60X10
60X10
Side Lateral Raises 25X12
25X9
20X12
drop setted to
15X5
Barbell Shrugs 225X12
245X11
265X8
265X6
Dumbbell Shrugs 110X10
110X9
110X8

Click here for a printable workout log!

I messed up on military press and thought there was 115 on the bar for my third set. I guess that didn't matter because this workout actually felt a lot harder and better than my last Shoulders/Traps workout.

I tried reverse flys today on the pec deck machine for my rear delts and it was surprisingly harder than I expected it would be. I really felt it working and I will most likely be very sore in the morning.


Wednesday, June 9

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
Brown rice
1 medium red potato
Apple
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(pre-workout)
1 ? scoops of Optimum Whey
1 banana
Meal 6
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post-workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 8 Stir Fry w/ lots of vegetables and chicken
16 oz milk
Meal 9 1 cup of cottage cheese
8 oz milk

Workout

Calves/Triceps/Biceps
Overhead Tricep Extension 80X12
85X12
90X9
90X8
Machine Tricep Extension 90X12
100X12
110X10
120X7
EZ-bar Curl Bench 115X15
145X10
145X8
Cable Curl 110X11
110X9
110X7
Alternate Dumbbell Curl 45X10
45X9
45X7
Incline Dumbbell Curls 40X7
35X8
35X7

Click here for printable workout log!

I ran the mile in PE today and that was the first major physical activity that I had done since football season. When I started my calf exercises today, my calves felt like they had already been worked.

I thought it would be a bad idea to work them today and decided to let them rest so they wouldn't be overwhelmingly sore during my leg workout tomorrow. Other than that my workout went very well.


Thursday, June 10

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
Apple
Brown rice
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5 12 inch Subway sub on wheat bread - everything except onions and dressing
16 oz milk
Meal 6 1 cup of cottage cheese
8 oz milk

Workout

Rest

My legs were sore from running the mile yesterday in PE and my body felt like it needed a rest. I will do legs tomorrow and continue on normally with my split.

School got out today! I had been looking foreword to this the past several weeks and I am definitely going to have a lot of fun this summer while putting on a lot of lean mass at the same time.


Friday, June 11

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz chicken on brown bread
4 oz chicken
Apple
16 oz milk
Meal 3 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ? scoops of Optimum Whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 7 Salmon patties w/ tator tots
16 oz milk
Meal 8 1 cup of cottage cheese
8 oz milk

Workout

Quads/Hamstrings/Glutes
Barbell Squats 185X12
205X12
225X10
235X8
Hack Squats 230X10
250X10
270X8
Leg Press 400X10
490X10
540X8
Straight-leg Deadlifts 185X12
205X12
225X10
Seated Leg Curls 150X12
150X9
150X7
Lying Leg Curls 100X8
90X9
90X9

Click here for printable workout log!

Today was another brutal leg day. I am still exhausted from my workout while I am sitting here typing this. This routine has definitely been getting the job done.


Saturday, June 12

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz chicken on brown bread
4 oz chicken
Brown rice
Apple
Water
Meal 3 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre=workout)
1 ? scoops of Optimum Whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 7 4 slices of frozen pizza
16 oz milk
Meal 8 1 cup of cottage cheese
8 oz milk

I didn't put any dextrose in my first post-workout shake because I only did abs at the gym and my glycogen stores were far from depleted.

Workout

Back/Abs
Incline Crunches 15
12
10
8
Leg Raises 15
15
13
Cable Crunches 150X20
150X18
150X15

Click here for printable workout log!

I didn't work my abs on Back/Abs day so I decided to work them today. I also rested on Thursday, so this didn't have to be a complete rest day. It was a decent workout and everything went smoothly.


Sunday, June 13

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 4 oz chicken on brown bread
4 oz chicken
Apple
16 oz milk
Meal 3 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ? scoops of Optimum Whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 7 Lots of Homestyle Bake (dumplings and chicken)
16 oz milk
Meal 8 1 cup of cottage cheese
8 oz milk

Workout

Calves/Chest
Calf Press 400X10
490X10
580X7
630X6
Standing Calf Raises 360X10
380X7
380X6
Dumbbell Bench Press 80X10
85X8
85X7
Incline Dumbbell Bench Press 70X9
70X8
70X8
supersetted w/ 10 dips
Dumbbell Flys 55X10
supersetted w/ 10 dips

Click here for printable workout log!

I fell asleep on the couch after church, so some of my meals got pushed back a bit. I squeezed them all in, but I got to the gym later than I wanted to. The gym closes early on Sunday's, so I had to hurry up with my workout.

I didn't get to do all the sets that I wanted to and I am upset about it. I guess I will just have to forget about it and look to the future. There's nothing I can do to change it so it's worthless thinking about it. Other than not fitting in enough sets, the workout went pretty well.

My last dose of MAN Bodyoctane was taken Thursday. I believe this product worked better for me than creatine ever did. This product didn't cause me to hold water and didn't give me cramps. I definitely see a big future for this supplement and I believe it will become as popular if not more popular than creatine. The more popular it becomes, the more affordable it will become. Right now it is a bit expensive, but definitely worth it in my opinion. I am hoping the price will drop in the future so everyone can use it and benefit from it.

My next supplement that I am going to try is Creator G2 by LegalGear. I am going to be testing that product similar to how I tested MAN Bodyoctane. I will be honest and accurate in describing the effects that the product has on me. I am not sure when they are shipping out the samples, but hopefully I will begin using the product soon.

I am still 178 pounds, but my weight has been changing around a lot lately.

Click here to view all weeks!

Applied Knowledge is Power,