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
Calf press: 400X12, 490X12, 490X10, 400X12
Standing calf raise: 320X10, 300X9, 280X10
Seated calf raise: 110X9, 100X10, 100X8
Dumbbell bench press: 80X11, 80X8, 80X7
Incline dumbbell bench: 70X7, 65X7, 65X7
Decline dumbbell bench: 70X10, 70X7, 65X8
Dumbbell flys: 60X9, 55X8, 50X9
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)
Barbell row: 185X10, 195X10, 195X10, 195X9
Dumbbell row: 110X9, 110X9, 110X8
Pulldowns: 150X10, 140X12, 140X10
Assisted Pull-ups: 40X10, 40X9, 40X8
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)
Military press: 125X8, 115X8, 115X8, 115X6
Dumbbell press: 50X8, 50X7, 50X7
Side-laterals: 25X11, 25X9, 20X10
Bent over laterals: 40X15, 40X15, 40X12
Barbell shrugs: 245X10, 245X9, 225X11, 225X9
Dumbbell shrugs: 110X9, 110X7, 100X8
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.
Alternate dumbbell curls: 45X8, 40X10, 40X9
EZ-bar curl: 75X12, 85X11, 95X9
Dumbbell preacher curls: 30X10, 25X11, 25X11
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)
Barbell squat: 185X12, 205X12, 215X11, 215X8
Leg press: 400X12, 490X10, 490X10
Hack squat: 200X12, 220X9, 220X8
Stiff-leg deadlifts: 155X10, 175X10, 185X10, 185X8
Seated leg curl: 150X10, 145X8, 140X7
Lying leg curl: 100X8, 92.5X9, 90X9
Weighted crunch: 35X15, 35X15, 35X10
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
Calf press: 400X12, 490X12, 490X11, 490X9
Standing calf raise: 320X10, 300X10, 200X10
Seated calf raise: 110X10, 110X8, 100X10
Dumbbell bench press: 80X10, 85X8, 80X6
Incline dumbbell bench: 70X9, 70X6, 65X7
Weighted dips: 45X11, 45X8, 35X6 (slow reps)
Dumbbell flys: 60X7, 55X7, 50X7
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!!
Applied Knowledge is Power,