2013, WNBF World Championships

So at my best shape ever I took 2nd place in the light weight division to now 5 time light weight world champion Brian Whitacre. It was an incredible contest- a great experience. I am now excited about getting back in the gym and making some improvements for next years World Championships.

Tue., 11/05/13, Shoulders

Today is the final day of the depletion process. With a 26 set shoulder workout, they should blow up nicely when I start the carb load tomorrow. I'm feeling very depleted, energyless and tired, so I can only assume that it is working. I weighed in at 166lb this morning. I haven't been this light since I was 19. BOOM!

Mon., 11/04/13, Back and Tri's

Today was another high-volume-lower-intensity depletion workout. It was good- hard, but good. Here's what it looked like:
4 sets of wide pulldowns
3sets of T-bar rows
3 sets of V- pulldowns
3 sets seated rows
3 sets barbell rows
4sets of pushdown
3 sets seated rope extension
2 set lying 45 degree extension
2 sets seated 1 arm extesnion

Sat., 11/02/13, One Week Out

We're almost there! Today was my final leg workout. It was fairly chill for me. The intensity level was much lower than normal as I do not want to be sore or hurt anything at this point. This is the only quad workout during the course of this prep that I did not start with squats. Here's what it looked like:

leg extension: 45-30; 60-25; 75-20; 90-15; 105-15
   super-set with leg curl: 30-20; 45-20; 60-15; 75-15; 90-12
leg press: 180-30; 360-20; 540-15; 680-10
squat: 135-15; 225-10; 315-10
reverse lunge: 95-10
walking lunge: 50's-12
alternating forward lunge: 95-10
calf press: 270-20; 360-20; 450-15,12,15; 360-15; 180-20 + 10
standing leg curl: 60-15,12,10
back extension: 20,15,12

Note: Nothing was to failure, though I was definitely working on these sets. Everything was controlled, focused and visualizing what it will look like flexing on stage next week.

Fri., 11/01/13, Shoulders/ Diet Update

I got in a good shoulder pump this morning. It felt good. Everything is heavy at this point (brushing my teeth is an endurance exercise) but it was good. It was very similar to my last few delt workouts, just a little rearrange in some exercises.

The diet is pretty much the same. Here's what I ate yesterday:

meal 1: egg whites; oatmeal; apple
meal 2: chicken breast (I've been occasionally skipping carbs the meal before my workout to increase the growth hormone effect.)
post workout: 40g whey protein and glutamine
meal 3: chicken; sweet potato
meal 4: chicken; sweet potato, apple, oatmeal, peanut butter (a little bit of each carefully measured out and mixed together.... yeah, I'm to that point.)
meal 5: chicken; brown rice; peas
meal 6: 2 whole eggs, 6oz whites; red potato; spinach
meal 7: chicken; broccoli

The total is about 2685 calories: 285g protein, 285g carb and 45g fat.

Thur., 10/31/13, Back and Tri's

I got in a good workout today. It was hard. I'm used to training 1 muscle at a time and  I'm tired and depleted, so by the time I got to triceps it was bad. My forearms were giving out and my energy was non-existant. BUT, it happened:

row: 45-20; 95-15; 135-12; 185-12; 205-10; 225-8; 245-6
Free-Motion pull down: 150-12; 180-10; 200-6
seated row: 160-10; 180-10
close pull down: 180-10; 210-10
rope pushdown: 50-20; 70-20; 90-15; 110-10; 130-6
pushdown: 150-15; 170-8
lying 1-arm dumbbell extension: 40-6; 30-6,5 (no rest)
seated extension: 100-12 

Wed., 10/30/13, Chest and Biceps

I got in a good chest and biceps pump this morning. It was all the same exercises, but I increased the reps a little on several things. So I was hitting in the 8-12 range instead of the 6-8 range though I did get a few low rep sets in there. Here's how it went: incline dumbbell press, flat dumbbell press, bent over cable fly for upper chest, dips, pullovers, concentration curl, cable curl, preacher curl, and hammer curl.