Contest Prep: Week 6!

In this article, Shane guides us through a continuation of my weekly journal covering his preparation for the 2005 NPC Teen Nationals.

Pre-Competition Diet & Workout

I have been talking with Brett Feldman a lot recently and I might be going down to train with him on the weekend. This will be a great opportunity to meet with him and discuss my plans for the 2005 NPC Teen Nationals because he will be training me for that competition if everything works out right.

I will also get to see Kraig and Dave who are both training for competitions this summer. I hope everything works out and I am able to go down there!

Monday, June 28

Diet

Meal 1 9 egg whites
2 egg yolks
1 cups of oatmeal
16 oz water
Meal 2 6 oz chicken on brown bread
Brown rice
Apple
16 oz water
Meal 3 1 can of tuna on brown bread
Brown rice
2/3 cup of oatmeal
Meal 4
(pre-workout)
1 ½ scoops of Optimum Whey Protein
1 banana
Meal 5
(post-workout)
2 scoops of Optimum Whey
50 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 7 12 inch sub at Subway with roasted chicken and everything except onions and jalapenos (no dressing)
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Calves/Chest
Calf Press 400X10
490X10
580X8
670X6
Standing Calf Raises 360X9
380X6
380X6
Seated Calf Raises 125X9
135X7
135X6
Dumbbell Bench Press 80X10
85X9
90X6
Incline Dumbbell Bench Press 70X8
70X8
75X6
Pec Dec Machine 80X12
100X10
120X7
Dumbbell Flys 55X9
55X9
55X7
Bodyweight Dips 15
(until failure)

Click here for a printable workout log!

I had a pretty good workout today. It felt great because I just came off a three day rest. I went a little too heavy on my last set of calf presses. I wasn't able to make a peak contraction on my last two reps.

I will lighten the weight for my next workout. Besides that everything went smooth and I am anticipating being very sore tomorrow.


Tuesday, June 29

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 1 can of tuna on brown bread
Brown rice
Meal 3 1 can of tuna on brown bread
Brown rice
2/3 cup of oatmeal
16 oz water
Meal 4
(pre-workout)
1 ½ scoops of Optimum 100% Whey Protein
1 banana
Meal 5
(post-workout)
2 scoops of Optimum 100% Whey Protein
50 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum 100% Whey Protein
1 medium white potato
Meal 7 1 container of Campbell's chunky clam chowder
Small bowl of pretzels
16 oz milk
Meal 8 8 oz milk
1 cup of cottage cheese

Workout

Back/Abs
Pull-ups Bodyweight(bw)X12
bwX8
bwX7
bwX6
Pulldowns 150X10
160X8
150X10
Barbell Rows 185X10
185X10
185X10
Cable Rows
supersetted with
140X10
150X10
160X10
Back Extensions 360X12
405X12
405X12
Incline Crunches 15
13
9
8

Click here for a printable workout log!

I had a great workout today. I wasn't able to do deadlifts because the squat rack was being used. I will make sure to do them next week on back day. Everything else went fine and those incline crunches are extremely hard.

I used to do them on a different bench and I was able to use a 45 pound dumbbell for 15 reps. Now the most I am able to do is 15 reps without any weight!! I feel that I get a lot better ab workout on the one that I am using now though so I will continue to use it.


Wednesday, June 30

Diet

Meal 1 9 egg whites
2 egg yolks
1 banana
1 cup of oatmeal
16 oz water
Meal 2 6 oz chicken on brown bread
Brown rice
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 ½ scoops of Optimum 100% whey
1 Large banana
Meal 5
(post-workout)
1 ½ scoops of Optimum Whey
50 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
2 scoops of Optimum Whey
1 medium white potato
Meal 7 2 95% lean sirloin patties on a wheat bun with catsup and mustard
Cheesy potatoes (something grandma makes)
16 oz milk
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Shoulders/Traps
Military Press 125X10
125X8
125X7
125X7
Dumbbell Press 55X9
55X8
55X7
Bent-over Lateral Raises 45X12
45X12
50X10
Crucifix 12/15X10
12/15X9
12/15X8
Barbell Shrugs 225X12
245X12
265X8
265X7
Dumbbell Shrugs 110X10
110X10
120X7

Click here for a printable workout log!

This was a great workout. I changed my bench on military press and dumbbell press to one that doesn't come all the way up my back and it felt a lot better. I felt that I had more freedom of motion and wasn't as constricted as with the other bench. I will continue to use this bench for my shoulder pressing movements.

For the crucifix exercise, I use the first weight mentioned (12 pound dumbbells) for 10 reps of side laterals. I then use the next weight (15 pounds) for 10 reps of side laterals and then I use the 12 pound dumbbells again for 10 reps. On the second set I was only able to get 9 reps each and on the last set I was only able to get 8.


Thursday, July 1

Diet

Meal 1 9 egg whites
2 egg yolks
1 banana
1 cup of oatmeal
16 oz water
Meal 2 6 oz chicken on brown bread
Spaghetti w/ Parmesan cheese
16 oz milk
Meal 3 1 can of tuna on brown bread
1 cup of oatmeal
Meal 4 Lots of 95% lean beef Manwich on a wheat bun
16 oz milk
Meal 6 16 oz milk
1 cup of cottage cheese

Workout

Rest

I was planning on working out today, but I woke up late and had to work today for the first time at the YMCA. I am a trainer there and I am really excited about it.

I guess it was ok that I didn't workout today because some of the muscle groups that I was going to work today are still a little sore. I will continue on normally with my split tomorrow.


Friday, July 2

Diet

Meal 1 9 egg whites
2 egg yolks
1 banana
1 cup of oatmeal
16 oz water
Meal 2 Lots of 95% ground beef Manwich on a wheat bun
Brown rice
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 ½ scoops of Optimum 100% Whey Protein
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum 100% Whey Protein
50 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum 100% Whey Protein
1 medium white potato
Meal 7 2 salmon patties
Baked fries
Broccoli
16 oz milk
Meal 8 1 cup of cottage cheese
8 oz milk

Workout

Quads/Hamstrings/Glutes
Barbell Squats 185X10
225X10
245X10
265X5
Hack Squats 230X10
250X10
270X10
Leg Press 400X10
490X10
580X8
Stiff Leg Deadlifts 205X10
225X10
245X10
Seated Leg Curls 160X10
155X7
150X7
Lying Leg Curls 100X7
90X9
90X8

Click here for a printable workout log!

Today was an awesome workout. I decided to do leg day today because I am going to be training legs on Tuesday with Brett Feldman and if I did them tomorrow, they probably wouldn't recover quick enough.

My lower back was killing me after my workout. I think it was because I went too far down a couple of reps on my stiff leg deadlift's. I am going to have to be more careful next time and really watch how far I go down.

Usually, I go halfway down my shin, but a few reps I actually touched my feet. That isn't good and I'll make sure to work on the form before increasing the weight next time.


Saturday, July 3

Diet

Meal 1 9 egg whites
2 egg yolks
1 cup of oatmeal
16 oz water
Meal 2
(pre-workout)
A little over 2 scoops of Optimum 100% Whey Protein
1 medium banana
Meal 3
(post-workout)
2 scoops of Optimum 100% Whey Protein
50 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 4
(post-workout 2)
1 ½ scoops of Optimum 100% Whey Protein
2 very small white potatoes
Meal 5
2 large Arby's roast beef sandwiches
16 oz milk
Meal 6 6 oz chicken on brown bread
Lots of brown rice
16 oz water
Meal 7 1 packet of smoked tuna
Lots of broccoli
16 oz Crystal Light
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Calves/Triceps/Biceps
Calf Press 290X25
340X23
360X20
360X16
Standing Calf Raises 180X18
160X20
160X16
Seated Calf Raises 75X16
70X18
65X18
Overhead Tricep Extension 40X10
45X10
45X10
Machine Tricep Extension 40X10
45X10
45X10
Tricep Pressdown 80X10
85X9
85X6
EZ-bar Curl 85X10
95X10
95X8
Incline Dumbbell Bench Press 70X8
70X7
70X7
Cable Curls 55X9
55X9
55X8

Click here for a printable workout log!

I had a really good workout today despite working out rather early. I had to because the gym closed early today. I got 7 reps on incline dumbbell curls last workout with 45 pound dumbbells, so I used them again this workout.

My biceps were a lot more worn out today and I was only able to get 4 reps. I never intentionally go that low, but sometimes it just happens. I think it's because I didn't work my triceps last workout and I worked them today before my biceps.


Sunday, July 4

Diet

Meal 1 7 egg whites
2 egg yolks
1 cups of oatmeal
16 oz water
Meal 2 6 oz chicken on 2 slices of brown bread
Brown Rice
16 oz water
Meal 3 Large Arby's roast beef sandwich w/ extra roast beef on the side
A small amount of taco salad
16 oz milk
Snack A small bowl of cherries
Yogurt
16 oz milk
Meal 4 3 slices of frozen pizza
16 oz milk
Meal 5 8 oz turkey
1 tbsp peanut butter
16 oz water
Meal 6 1 cup of cottage cheese
16 oz milk

Workout

Rest

I had a great week of bodybuilding this week and everything went very well. I can't wait to go down to Brett Feldman's house and chill out and hit the gym. I am going down there Monday and leaving Wednesday.

Kraig Feldman and Dave are both preparing for competitions so it will be interesting to see what condition they are in right now. I will make sure to bring down my camera and take some good pictures. Right now I am at 181 pounds.


Pictures
(Click to enlarge)

Click here to view all weeks!

Applied Knowledge is Power,